Strength
Press Complex 5x (1 Strict Press, 2 Push Press, 2 Push Jerk) @ 95% of 1RM Press
Conditioning
1 Rope Climb 20′
10 KB Swings 88/53lb
Run 250m
2 Rope Climbs 20′
15 KB Swings 88/53lb
Run 400m
3 Rope Climbs 20′
20 KB Swings 88/53lb
Run 800m
2 Rope Climbs 20′
15 KB Swings 88/53lb
Run 400m
1 Rope Climb 20′
10 KB Swings 88/53lb
Run 250m
WOD Notes: This WOD will definitely test your grip strength & will force you to be efficient with rope climbs, so don’t plan on climbing them “Legless” like the games, haha. You may scale rope climbs by only climbing 15′ or you can pull the sled hand over hand 1 lap (60 ft) for each rope climb.
Community Notes: A special thanks to everyone who supported me this past week at the CrossFit Games! I’m so thankful to have such a wonderful group of people at Rage who are so loving & caring. Don’t expect to see a lot of demonstrations this week, since my body is completely beat up right now, haha. I hope you all are inspired to take your fitness to the next level as we move towards the 2014 CrossFit season. Also, congratulations to Kolby Stein for placing 4th at the 2013 CrossFit Kids Teen Gauntlet Results. Below is a pic of one the highlights of my 2013 CrossFit Games.
Final rope climb of the “Legless” event at the 2013 CrossFit Games.
Shannon doing 35lb KB Swings!