Dave, Drew, and Amber running the Race for the CureFor time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
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11 comments:
Big Dawgs
as rx’d
Women - 65-80-95-110-135
Pack:
95 pound Back squat, 25 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 20 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 15 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 10 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 5 reps
15 ft Rope Climb, 1 ascent
Women - 65-80-95-110-135
Sub 2/1 beginners rope climbs if unable to climb a rope
Puppies:
3-5 rounds
10 Back squats, 25-65#
3 Beginner rope climbs
Scaled WOD courtesy of BrandX
Okay, first off, this is a frickin’ crippler. It just is. Be wise with the weights. By the time you can get to the end, you will not have your “best squat” in you. Your butt is going to hurt, your going to have the Bambi legs...just be glad you don’t have to do any running...
BrandX
Amber 22:43 RX
I am so glad Andrew was there this morning! Whew! I thought I might be running solo. It was nice having a buddy for this one :)
95lb.x 25, 2 rope climbs & 6 beg.
115lb.x 20, 8 beg. rope climbs
135lb. x 15, 6 beg.
155lb. x 10, 4 beg.
175lb. x 5, 1 rope climb.
21:?? secs.
Amber was awesome, Cori thanks for having everything set up for us before each round.
good job to amber and andrew! this one looked brutal! it helps to have an "assistant" adding the weights to your bar as you go. i'll try to get to the 5:30 class to help out.
i love that photo, btw! i didn't realize dave was a little in front of you guys! i love the 3 little carport shirts, all in a row! :)
After this WOD FOOTBALL Friday will be a releaf.
Andrew is all about fittness.
Amber is beast
john just messaged me. he caught cooties while he was in florida. apparently he didn't get his cooties shot. he'll be back on monday he hopes...
oh, we really should have stretched a little more this morning... youch!
75/90/105/120/135 I think that is right. Drew correct me. 9 full rope climbs, others kitty cat. 31 min I think
23:21
65# x 50, 5 rope climbs
75# x 40, 4 rope climbs
85# x 30, 3 rope climbs
95# x 20, 2 rope climbs
105# x 10, 1 rope climb
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