Monday 11/8/2014
August 10th, 2014
WOD – CrossFit Brisbane
For time:
50 Medicine ball cleans, 20lb (14lb)
15 foot Rope climb, 5 ascents
40 Medicine ball cleans, 20lb (14lb)
15 foot Rope climb, 4 ascents
30 Medicine ball cleans, 20lb (14lb)
15 foot Rope climb, 3 ascents
20 Medicine ball cleans, 20lb (14lb)
15 foot Rope climb, 2 ascents
10 Medicine ball cleans, 20lb (14lb)
15 foot Rope climb, 1 ascent
SKILL: 5 mins handstand walk practice or 20 free handstands
FUNDAMENTALS WOD:
40 Medicine ball cleans
5 Rope Rows
30 Medicine ball cleans
5 Rope Rows
20 Medicine ball cleans
5 Rope Rows
10 Medicine ball cleans
5 Rope Rows
Rope climb technique practice
TRAVEL WOD:
For time:
50 Medicine ball cleans, 20lb (14lb)
20 Pull ups
40 Medicine ball cleans, 20lb (14lb)
15 Pull ups
30 Medicine ball cleans, 20lb (14lb)
10 Pull ups
20 Medicine ball cleans, 20lb (14lb)
5 Pull ups
10 Medicine ball cleans, 20lb (14lb)
COMPETITION TRAINING (Optional):
[COMP A] Bar Muscle Ups
AMRAP 2mins x 3 with 1 min rest between efforts
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