04/27/11 WOD

chase-rope1

WOD

3 Rounds for time of:

21 Knees to Elbow

21 KB Swings- 53m/35w

21 Push-ups

21 Pull-ups (adv. 3 Rope Climbs- 15′)

21 Box Jumps- 20′

21 Back Extension

Walking Lunge- 150′

 

STRENGTH

1.  Dead lift- 50/4, 60/4, 72/3, 80/2, 85/1, 85/1;  rest 2-3 min at % high then 80%

2.  Abdominal Circuit ( sprinter sit-ups, v-ups, toe touches, heels to heaven)- 2 sets of 20 reps; rest 1 min b/t sets

 

04/26/11 WOD Results

 

Posted on: April 26, 2011admin

8 thoughts on “04/27/11 WOD

  1. Everyone, I need help finding a boot that I had left for Chris last Thursday. I left it on the bottom shelve near the whiteboard. It is to help plantar fasciitis. If anyone has seen it or accidently grabbed it, please let Chris or I know.

    thanks

  2. That picture looks like I’m only 10′ off the ground, I was actually 100′ up going for 120′ and just couldn’t quite make it. Thanks for the socks Stacie, I still use them everytime I rope climb. I’m surprised you didn’t want them back, I didn’t even sweat doing that WOD.

  3. You looked way better than I did trying to climb that thing this morning…I was thinking of taking a fall off of the rope to see if we could get them eliminated from all future wods.

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