Thursday’s WOD

CrossFit Uncensored – CrossFit

Warm-up

W30: Land Shark Game (No Measure)

In order to prepare for the game, you need to map out start to finish. Once the game begins, you are trying to get from one side to the other without falling into the HOT LAVA. Only using bumper plates to get to the other side.

Drop and do 2 burpees to get back in the game if you fall into the HOT LAVA.

SEE VIDEO: https://youtu.be/nfXa75ps5nc

Skill Work

GD1: Rope Climbs Drill (No Measure)

Take about 10 min to help work on technique with rope climbs. Really focus on getting members to understand how to clinch the rope with their feet. Go over progressions.

WOD

Metcon (AMRAP – Rounds and Reps)

C2(RX):

AMRAP 20:

2 Rope Climbs

8 Strict HSPU

50′ Walking Lunge

C3:

AMRAP 20:

2 Rope Climbs/ Progression (trainer choice)

16 Push-ups

50′ Walking Lunge

C4:

AMRAP 20:

6 Rope Climbs Progression (floor to standing)

12 DB Strict Press (35s/20s)

25′ Walking Lunge