Crossfit Charlotte-Blog

Sep
08
Wednesday WOD

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Hiwatha making it look easy!

Dynamic Warm-Up

Get the body moving!
Squat therapy, review rope ascents and modification.

WOD

Every 2 minutes for as long as possible complete:

From 0:00-2:00

15-ft. rope climbs, 1 ascents
Front squats 50% of max, 2 reps

From 2:00-4:00

15-ft. rope climbs, 1 ascents
Front squats 50% of max, 4 reps

From 4:00-6:00

15-ft. rope climbs, 1 ascents
Front squats 50% of max, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Post number of minutes completed to comments.

After Bash

800 meter job cool down.


hours

Monday

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5:30AM - 6:30AM

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7:00AM - 8:00AM

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9:00AM - 8:00PM

Tuesday

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5:30AM - 6:30AM

-

9:00AM - 8:00PM

Wednesday

-

5:30AM - 6:30AM

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7:00AM - 8:00AM

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9:00AM - 8:00PM

Thursday

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5:30AM - 6:30AM

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9:00AM - 7:30PM

Friday

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5:30AM - 6:30AM

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9:00AM - 7:00PM

Saturday

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7:00AM - 12:00PM

Sunday

-

9:00AM - 12:00PM


 

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