Thursday WOD
Warm UP:
Free style if you are doing the skills day, if you are doing the sectional wod:
400 m run/500m row
20 Lateral hops over bar
10 Ab Bar rolls (hands on bar, roll it on the floor out and back in)
20 back extensions
10 GHD sit ups
20 squats
10 lunges
WOD:
Skills Day
Or
NC/SC Sectional WOD slightly modified!
5 Rounds For Time:
225/155lb Deadlift, 6 reps.
12 Jumps 20″ Box – Men over the box, Women on the box
1 Rope ascent
(Yes, the rope will be hung and we will help you learn how to climb it. There will be a sub for the rope climb if you cannot climb it!)
Comments
Comment from Laurie
Time March 4, 2010 at 6:29 am
It means men will try to jump over the box instead of on top of it!
Comment from Pili
Time March 4, 2010 at 7:03 am
Wow, we haven’t been on a rope in a long time!
Comment from Dominic
Time March 4, 2010 at 8:22 am
That’s what I was afraid of.
Comment from Dave
Time March 4, 2010 at 5:13 pm
anyone got some knee pads I can borrow?
Comment from Pili
Time March 4, 2010 at 5:55 pm
Today, it was the rope that got me, not the box. Dang splinters!
Comment from laurie
Time March 4, 2010 at 9:18 pm
Brent: 12:43 177#, RR (ring rows x 15)
Marie 16:33 65# rr
Pili 10:50rx 157#
Cyndi 20:16 rx wt, rr
Kathy 13:44 sub push ups for 1/2 DL, 65#, rr
Tristan 16:34 95# rr
Christy 12:32 72# rr
Laurie 8:15rx 157#
Dave 8:58 rx
Dominic 11:00rx 185#
Franklin 13:03 157#
Colleen 16:20 125# rope climbs on knotted rope
Doug 9:42 rx
David skills
Derek skills
Comment from Dominic
Time March 3, 2010 at 10:01 pm
What does “men over the box” mean?