WOD - Tuesday, 5.5.2015

Dillon -- Photo by SuperKeithPhoto!

Dillon -- Photo by SuperKeithPhoto!

Check out this awesome shout out our very own Ginny got on the CrossFit Games update show!


CROSSFIT

****ROPE CLIMB DAY:USE PROTECTION!**** 
No protection, no rope climbs!  

Warmup
200m Row/Run
Foot Drills
20 Arm Swings (front/back)
20 Arm Swings (side/side)
5 Shoulder Rotations (top of push up postion/each arm)
30 second Top of Push Up Hold

EMOM for 16 minutes:
A-8 Strict HSPU
B-8 Strict Chin Ups
C-20-30 second Ring Support Hold
D-8 Strict Toes to Bar

WOD 1: Death by Rope Climbs
-rest 1 minute-


WOD 2: Death by Push Ups
(increase by 5 each minute)
1-5-10-15-20-25-30...

Accessory:
3 rounds for quality:
20 PVC Pass Throughs
30 second Banded Overhead Stretch (each arm)

10 minutes of aerobic activity (run, row, bike at conversational pace)

FITNESS (11AM)

Warmup
200m run

ABS BY ANITA

2 rounds of 10 hollow rocks,
10 superman rocks,
10 beat swings

2 rounds 
KB Walking 2 lengths of the gym
Single arm OH walk x2 each arm 
200m farmers carry 
OH walking lunge x 2 each arm

12 min AMRAP

20 burpees, 20 situps, 20 pushups, 20 air squats