Straight Thru 8th Minute

Lovely – Dominating the Rope

Warm Up
Tabata Jump Rope

Mobility
Trap/Overhead Barbell Smash
Good Mornings

Strength
EMOM14- Even Minutes Only
1 Strict Press
3 Push-presses
5 Push-Jerks

*Coaches Note* – Warm-up and start first set at 90% of strict press. Try to maintain throughout the 7 rounds.

WOD
8 Minute Ascending AMRAP
4 Deadlfts (225,155)
20 Double Unders
8 Deadlifts
40 Double Unders
12 Deadlifts
60 Double Unders
16 Deadlifts
80 Double Unders
…..
Number of DLs x5

Level 3- (205,135)
Level 2- (185,115)
Level 1- (155,95)
ADV- (275, 185)

*Coaches Note* – scale double unders and deadlift weight as necessary to keep moving for the entire 8 minutes.

Cool Down
Run 1 Mile @80% Pace
Sub 3 mile Bike or 2k Erg

Extra Work
For Time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

*WOD Credit: Crossfit.com

8 Comments

  • Thomas Patterson

    02/06/2018 @ 3:46 pm

    Strength – 95#

    WOD – 12+76 Rx

  • Jen Merinder

    02/06/2018 @ 2:11 pm

    Strength: 105#
    WOD: 20+69 Rx
    Extra: 14:30 Rx

  • Jason Barrow

    02/06/2018 @ 1:48 am

    Strength: 75#
    WOD: 20+11 Rx
    Cash Out:

    Still offended that Mooch felt he had to explain AMRAP scoring to us.

  • Trevor

    02/06/2018 @ 1:36 am

    95 across

    20+9 Rx

  • Brian Campbell

    02/05/2018 @ 6:36 pm

    Extra: 10:47 Rx
    Strength: 155 Across
    Wod: 16+24 Adv (264 reps)
    3 Mike Bike: 9:02 (Concept 2 bike)

    • Brian Campbell

      02/05/2018 @ 7:20 pm

      *mile not Mike lol

  • Sean Flannery

    02/05/2018 @ 5:22 pm

    Adv

  • Sean Flannery

    02/05/2018 @ 3:15 pm

    Strength: 170#
    WOD: 16+1 DL
    3 mile bike: 8:44
    Extra: 17:42

Comments are closed.

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