Wednesday January 14, 2015

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(Handstand walks for days!  Bill easily crossed the entire room during our skills practice sessions.  Did I mention that he is a Masters athlete?  Age is just a number when you are a CrossFitter!)

**There is A LOT of work to be done today during class.  So please arrive a few minute early if you can to get in your mobility and wod prep**

Level 2 WOD

3 rounds for max reps:
2 minutes of max Rope Climbs
2 minutes of max Stone Shoulders (115,70)
2 minutes to Row for calories
Rest 1 minute

**There will be a pacing penalty associated with the workout today.  Your coach will explain later!

Level 1 WOD:

3 rounds for max reps:
2 minutes of barbell rows
2 minutes of stone shoulders (70,40)
2 minutes to row for calories
Rest 1 minute

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**There will be a pacing penalty associated with the workout today.  Your coach will explain later!

**Barbell rows – a barbell will be be placed on the rack, which will be set low to the ground.  Just like a ring row, the athlete will have the arms and  legs fully extended on the bottom.  Pull yourself up (without using the hips) until your chest touches the bar. Lower yourself with control back to starting position.  The goal of this movement is to build pulling power and strength for pull-ups, rope climbs, muscle-ups, etc.

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Level 2 MODs:

MOD 1: Blue tape rope climb, Stone (70,40)

MOD 2: 1 foot hold secure for 5 seconds + 3 rope pull-ups = 1 rep, Stone (40, 30# slam ball to shoulder)

 

Level 1 MODs:

MOD 1: Barbell Rows with bent knees, Stone (40, 30# slam ball to shoulder)

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