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Tuesday, December 20, 2011

12/21/11 Junkyard WOD 2

Fun with the ropes. Congrats to those that finished the burpee challenge!

 
 
 
 
 Pre-wod challenge:
Rope climb practice and technique (We will show you how to scale)

WOD:
3 rounds, 1 min at each station for max reps 1 min rest after each round.
We will do 2 heats and have someone count reps for you because scoring is hard to add up on the fly.

Sledge hammer swings (12lb/8lb)
10 m sandbag sprint each bag is worth 3 reps (60 lbs)
hand over hand sled pulls with rope, each mat worth 1 rep (men and women both pull 70lbs)
Rope climbs each ascent worth 4 reps if done scaled worth 2

I will have a score card drawn up for everyone.
Test out the weight on the sled and sand-bag weight, let your score-keeper know if he or she will need to help you switch weights. If you do change weights on the sled please replace them before moving to rope climb.








posted by Timberwolf CrossFit @ 6:38 PM   0 Comments

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