Here's the crew doing a WOD (scaled) from the NE Regional.
Buy-in
Jumprope 3 min
CF Warmup
3 rounds of 10-15 reps of
- Samson Stretch (do once each round for 15-30 sec.)
- Overhead Squat with broomstick
- Sit-up
- Back-extension
- Pull-up
- Dip
Skill
- Kipping pullups
- Deadlifts
Strength
- 3 x 5 press
WOD Boxes, tires and bears, oh my!
- 15 Box jumps
- 15m Bear crawl to tire
- 15m Tire flip to box
- 15 Double unders (Box jumps)
- 15m Tire flip back
- 15m Bear crawl to box
- 15 Box jumps
Time limit: 15 minutes
Cash-out
- Stretching
CW on Tuesday: 8:14 as RX'd. first time with double unders in a workout, although I did only one at a time. I flipped the bigger tire.
ReplyDeleteThat was big flippin' fun!