Tuesday’s WOD Aug. 11

Congratulations to our very own athletes Edwin and Juan! They placed 6th out of 17 Interminate athletes at the CrossFit Showdown!

Tuesday’s WOD Aug. 11

 

Warm-up:

Max Effort Double-unders

 

Skill Work:

Handstand Push-ups

*ten minutes to work on proper firm for handstand pushups. Progressions to work on would be donkey kicking to get against the wall, handstand holds, as well as handstand pushups strict and kipping. Advance athletes work on deficits with plates or small boxes.

 

Conditioning:

CAT ONE:

For  time:

5 rope climbs

20 push press135/95#

4 rope climbs

15 push press 135/95#

3 rope climbs

10 push press 135/95#

2 rope climbs

5 push press 135/95#

1 rope climbs

 

CAT TWO:

For  time:

5 rope climbs

20 push press 115/80#

4 rope climbs

15 push press 115/80#

3 rope climbs

10 push press 115/80#

2 rope climbs

5 push press 115/80#

1 rope climbs

 

CAT THREE:

For  time:

5 rope climbs halfway/ 10 rope climb progression/ 2:30 minute battle ropes

20 push press 95/65#

4 rope climbs halfway/ 8 rope climb progression /2:00 minute battle ropes

15 push press 95/65#

3 rope climbs halfway/ 6 rope climb progression /1:30 minute battle ropes

10 push press 95/65#

2 rope climbs halfway/4 rope climb progression  / 1:00 minute battle ropes

5 push press 95/65#

1 rope climbs halfway/ 2 rope climb progression /00:30  seconds battle ropes

 

CAT FOUR:

For  time:

5 rope climbs progression /1 min battle ropes

20 push press 45/33#

4 rope climbs progression / 1 min battle ropes

15 push press 45/33#

3 rope climbs progression / 1 min battle ropes

10 push press 45/33#

2 rope climbs progression / 1 min battle ropes

5 push press 45/33#

1 rope climb progression / 1 min battle ropes