Ramp Up Activated

Feb 21st, 2015

Category: Competitor

Ramp Up Activated

Josh

Josh

Warm-up
5 Minutes of rowing
EMOM 5 buprees over the rower

*Handstand walking and Handstand ladder work

GAMES WOD1
7 rounds for time of:
3 cleans (205 lbs/135 lbs)
4 handstand push-ups (Ring HSPU for men/strict for women)
*12-minute cap

Masters – 155 / strict HSPUs

Rest 10 minutes

GAMES WOD2 – Legless
27 Thrusters (95 / 65 lbs)
4 Legless rope climbs
21 Thrusters (95 / 65 lbs)
3 Legless rope climbs
15 Thrusters (95 / 65 lbs)
2 Legless rope climbs
9 Thrusters (95 / 65 lbs)
1 Legless rope climbs
*10 minute cap

Regional – 3-2-1-1 legless climbs
Open – 1 legless climb each time
Masters – (75/45) 1 legless climb each time

If time allows, pick a goat WOD and tackle it.

DISCUSSION 2 Comments

  1. Andrea 02/21/2015 at 11:36 pm

    missed the morning so came in during afternoon.

    wod1: 930ish RX… took me a long time but never can do that many strict hspu in a sod

    did the class wods with Dave

    wod 2: 8:02 2 climbs after each round of thrusters.. legless felt okay but took me a long time