Warm up-
Starts at 5 after, if you are here early please row, bike, or roll out on a foam roller
3 Rounds
Run 200
10 Strict presses with an empty bar
20 wall balls with a partner…doesnt have to be the same partner every time,
20 walking lunges

Strength
5 sets of 5 strict press. work up to your heaviest 5

After strength meet at a rope to review rope climbs


Wod 5 rounds for time of:
20 Sit ups (try to hop on the GHD for a round or two if possible
3 legless rope climbs, 15-ft. rope

Scroll for scaling options.
Post time to comments.

Compare to 131202.

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Related:
• CrossFit WOD 180624 Tips With Rory McKernan
• The Legless Rope Climb

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Scaling
This medium-duration couplet taxes the midline as well as gripping and pulling stamina. The sit-ups should be completed unbroken, while the rope climbs will need to be broken up. Beginners should avoid the GHD and reduce the total number of reps.

Intermediate Option
5 rounds for time of:
20 sit ups, (Get a round of ghds in if you want to)
3 rope climbs, 1 legless, 2 with legs

Beginner Option
5 rounds for time of:
20 sit-ups
3 rope climbs, lying to standing

Warm up-6 minute bike. Teams of 2. switch every minute… want to race your friends. Go for it.
:07 after Start “Bring Sally Up” with Overhead squats with a pvc pipe, perfect ohs… feeling strong.. try it with an empty bar, but have your pvc pipe close by
Strength
1-1-1-1-1-1+ You are building to a 1 rep max back squat today. Work in pairs USE SPOTTERS
Newer athletes 5 sets of 5 to drill form

Wod

21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

Scroll for scaling options.
Post time to comments.

Compare to 151023.

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Related:
• CrossFit WOD 180623 Tips With Rory McKernan
• The Ring Dip
• Overhead Squat Therapy

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Scaling
Reduce the reps and load so you can keep moving with limited breaks.

Intermediate Option
18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9-6-3 reps for time of:
Jumping ring dips (Or Bench dips)
Overhead squats

Men: 45 lb.
Women: 35 lb.

Sunday Funday, Teams of 2!

Scale this one appropriately!

2 Rounds for time of:
100 Double-unders
50 Hang Power Cleans, 95/65
100 Double-unders
50 Push Press, 95/65
100 Double-unders
50 Burpees

2 Rounds for time of:
50 Kb Swings
50 Push ups

2 Rounds for time:
80 Calories, Rowing
60 wall balls

*Rest 5 minutes between workouts.

8am- Endurance
Run club! Pick a 3,3.5,4,4.5, or 5 mile run.. at least a half mile longer than last week.

9am Mobility

10am
Option 1. if you dare

THE IRON MILE
Walk one mile with a loaded barbell on your back. We will help you pick the weight. Rx is technically bodyweight but if this is your first time doing this wod, don’t go rx… walk 800 out and 800 back
NO SPLITTING THIS INTO EIGHT 200 Meter walks. Its too tempting to quit if you are by the building. If you are 800 meters out there are only two ways back… walk with barbell or call Uber.

Option 2- Team of 2, as many rounds as possible, just keep on trucking, split work however you want

40 minute Amrap
10 Man Makers
20 cal bike
30 burpees
40 KB swings
50 Wall Balls
60 cal row
70 Sit ups
80 Slam Balls
90 unweighted walking lunges
100 Meter sled push

Warm up

5 Minute of bike.
Lets warm up those hamstrings!
Roll out your lower back on a foam roller for 2 minutes
Then
3 rounds
run 200
15 good mornings with an empty bar

Quickly review deadlift
Put 10 pound plates on your bar. we will review deadlift set up as a class, (chest up, pinch shoulders together, eyes up, flat back)
Do 20 perfect deadlifts with 10 pound plates on your bar then start loading

6 sets of 3 deadlifts is the strength
all 6 sets at the same weight. Take 4 to 5 sets to build to that weight

Wod-
4 rounds for time
Run 400
5 ring muscle ups (or 5 bar mu, ring is rx)
10 deadlifts 225/155
25 Double unders (75 singles)

Intermediate
4 rounds
Run 400
12 pull ups (or 20 ring rows)
10 deadlifts 135/95
50 Singles