Ballston CrossFit » Wednesday, August 1, 2018

Wednesday, August 1, 2018

Skill:

“Flight Simulator”
For Time:

Unbroken Double Unders
Rx: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

FX: 5-10-15-20-25-30-35-40-35-30-25-20-15-10-5

The pyramid rep scheme ascends from 5 to 50 (increments of 5), then back down to 5. Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

Conditioning:

4 Rounds for time:
20 Dumbbell Power Cleans (50/35) (Fx: 35/20) *Alternate every 5 reps
40 meter Suitcase Carry Lunge 50/35, (Fx: 35/20) *Alternate hands every 10m
400 meter Run

Post-WOD Finisher:

Tabata:
Situps
Russian KBS

Hebrews 12:11-12 No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text