Wednesday June 21

June 21st, 2017
by:

Strength / Skillwork

Running Skillwork
Back Squat
3-3-3-1-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-95-100% PR?

WOD

25:00 Cap
Buy-in: 5/2 Rope Climbs
————–
Then: 6 Rounds of

  • Run 400m
  • 1 Backyard Obstacle
    ————–
    Cash-out: 5/2 Rope Climbs

There are 6 backyard obstacles. Do each one of them 1x as part of the WOD for Rx+. Go in any order.
For Rx you are allowed to replace anyone of the obstacles with anyone of the other obstacles.
For the Ramp run touch the top 10x after running up the face of the ramp.
Rx+ does 5 rope climbs a the beginning and end (this IS part of the time!)
Rx: does 2 Rope climbs at the beginning and the end.

Elements

18:00 AMRAP

  • Run 1 Lap
  • 20 Russian KBS, 30/20#
  • 10 Ring Rows