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    • Testimonials
    • Get Me Bodied - QueerFit
  • Get Started
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    • CrossFit NOLA 504 - 3610 Toulouse St - Midcity
    • CrossFIt NOLA Downtown - 1309 Magazine St
  • Blogs & WODs
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110420

4/20/2011

 
Warm Up:

3 rounds
10 kb swings
10 overhead squats (add weight each round, good form)
10 Back Extensions

Skill Work: Partner up

2 rounds Ring Work

Hollow Rock, 10 sec hold
L-tuck, 10 sec hold
L-Sit, 10 sec hold
Hollow Rock with Turnout, 10 sec hold
L-tuck with turnout, 10 sec hold
L-sit with turnout, 10 sec hold

WOD: For time

For time:
135/95  pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135/95  pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
13/955 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135/95 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
13/95 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Chris Spealler 4:49

If you have never climbed a rope or done ring work, don't be alarmed. We will scale things for you!

Comments are closed.

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