End of the Year
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WODs
Friday 12/29
All Day-(Programed WODs)*
*Scores will be recorded on paper and submitted to the "envelope". I will then add to Wodify at the end of the day.
Friday WODs can be completed during any class on Friday, but must be compelted together.
All Day-(Programed WODs)*
*Scores will be recorded on paper and submitted to the "envelope". I will then add to Wodify at the end of the day.
Friday WODs can be completed during any class on Friday, but must be compelted together.
1) CrossFit Total
Total of 1 rep max Deadlift, Shoulder Press, Backsquat (30 minute Time Cap) |
2) 1000m Row |
Saturday 12/30
Gym Opens @ 7:30 to warm-up
8:00 - Day 2 Heats Begin
Gym Opens @ 7:30 to warm-up
8:00 - Day 2 Heats Begin
3) 1-mile Run
4) FRAN
Rx:
Three rounds, 21-15- and 9 reps, for time of: Thruster 95/65 Pull-ups |
Scaled:
Three rounds, 21-15- and 9 reps, for time of: Thruster 75/45 Jumping Pull-ups |
5) Chipper #2
(20 Minute Time Cap. 1 sec. penalty for each unfinished rep)
(20 Minute Time Cap. 1 sec. penalty for each unfinished rep)
Rx:
100 Duble Unders 80 Walking Lunges 60 Sit-ups 50 Air Squats 40 Box Jumps 24/20 30 Plate Burpees 45/25 20 Toes 2 Bar 10 Push-ups 5 HSPU 1 Rope Climb |
Scaled:
300 Single Unders 80 Walking Lunges 60 Sit-ups 50 Air Squats 40 Step-ups 24/20 30 Burpees 20 Knees 2 Chest 10 Knee Push-ups 5 Box HSPU 1 Rope 15-sec. hang (or climb) |