WOD Mon. Aug. 5

August 4th, 2013
by:

WOD #1
For time:
95/65 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents – 4 Rope Climbs 15′
95/65 pound Thruster, 21 reps – 65/45#
15 foot Legless rope climb, 3 ascents – 3 Rope Climbs 15′ – 9 Ground to Standing
95/65 pound Thruster, 15 reps – 65/45#
15 foot Legless rope climb, 2 ascents – 2 Rope Climbs 15′ – 6 Ground to Standing
95/65 pound Thruster, 9 reps – 65/45#
15 foot Legless rope climb, 1 ascent – 1 Rope Climb 15′ – 3 Ground to Standing

Black – Do all 4 sets of thrusters + 4 sets of legless 15′ rope climbs
Blue – Do all 4 sets of thrusters + 4 sets of 15′ rope climbs
Green – Do 3 sets of thrusters (21-15-9) + 3 sets of ground to standing

WOD #2
Core Strength
Do these in any order (Not for time. This one is off the clock, but do keep it moving.)

  • 25 Good mornings w/ barbell 65#/45#
  • 25 GHD Sit-ups w/ 20/14# Med Ball
  • 25 Hip Extensions
  • 25 GHD Sit-ups
  • 25 Med Ball Sit-ups w/ 20/14# Med Ball
  • 25 Back Extensions
  • 25 Jack-knife Sit-ups
  • 25 T2B
  • 25 Leg Raises
  • 25 4-Count Flutter-kicks
  • 25 Windshield wipers
  • 25 2-Count Plate Twists 25#/15#
  • 25 Hip-Back Extensions

Black – Do all listed exercises.
Blue – Do all exercises in blue and green.
Green – Do only exercises in green.

Abdominals