Tuesday's WODs - 2/3/2015

February 3, 2015

Lots of front squat PR's today!  Way to go Docus AND Erin for getting into the 200# club!!  That's AMAZING!!  To everyone else you got a PR or established a max for the first time, way to go!  Until next time...

 

Here are your Tuesday WODs:

 

Tuesday Feb. 3, 2015

 

CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)

 

Warm-up/Pre-WOD:

 

Lurong Living Resolution Challenge WOD #3!

 

Wall Balls 2 the Wall:

This is an AMRAP of Unbroken Wall Balls. There is no time limit, and an athlete can continue until they break. A break is defined by the following:

• The athletes stops moving or rests

• The ball does not hit the wall at or above the target height

• The athlete does not achieve proper squat depth

• The ball hits the floor

 

Movement Details - Men

Level III (3) – 20 lb. ball to 12 foot target

Level II (2) – 20 lb. ball to 10 foot target

Level I (1) –14 lb. ball to 8 foot target

 

Movement Details - Women

Level III (3) – 14 lb. ball to 12 foot target

Level II (2) – 14 lb. ball to 10 foot target

Level I (1) – 8 lb. ball to 8 foot target

 

WOD:

 

6 RFT:

6 Hang Clusters 65/95

6 KB Swings 53/70

6 Mule Kicks

 

Cash-out: 3 Rope Climbs

 

 

CrossFit Endurance (6am)

 

Warm-up/Pre-WOD:

 

Lurong Living Resolution Challenge WOD #3!

 

See description under regular WOD…

 

Then…

 

6 RFT:

300m Row

3 length complex – bear crawl, crab walk, broad jumps

150m MB Run 14/20

 

 

 

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