WOD Blog

Mon, Jul 8 2019

Sun, Mar 1, 2020 at 1:00pm Yoga with Janice
Most Recent Benchmark:
3/1 on Mar 1, 2019 (523 days ago)

7/8


Reps
Strength/Skill:
Push Press 5 x 3 @ 75% of 1RM
WOD:
4:00 AMRAP
10 Wall Balls (24#/16#)
5 Push Ups
1 Rope Climb
Rest 4:00
4:00 AMRAP

10 Wall Balls (24#/16#)

 5 Push Ups

 1 Rope Climb


Rest 4:00


4:00 AMRAP

10 Wall Balls (24#/16#)

 5 Push Ups

 1 Rope Climb


Rope Scaling Options Ideas:

1 Rope Climb =

2 Half accents (go up ½ way)

3 King Kings (Legs straight or legs bent)

7 Ring Rows (Horizontal - feet pointed towards whiteboard)

7 Ring Rows (Vertical’ish - feet pointed towards the wall but under the pull up bar.


There are 4 ropes, if more than 4 people want to climb a rope.  The class can be split into two groups.  The second group can go during the rest.  


People that sign up for class get priority to the ropes.  


Blk

RX

R1

20#/14#

R

16#/12#

W

14#/10#

S

Scale as needed

0% 0%


815-516-5064
CrossFit Phoenix 815
93 E Berkshire Dr Unit A
Crystal Lake IL. 60014 (view larger map)