Strength
Banded Shoulder Press (purple) – 10×2 @ 60-65% 1RM
—Object is to maintain speed on both reps. Rest 1 min between sets.
Conditioning
3 Rounds For Total Reps
1 Min AMRAP Wall Climbs
—Rest 15 sec
1 Min AMRAP KB Swings 70/53lb
—Rest 15 sec
1 Min AMRAP Double Unders
—Rest 15 sec
1 Min AMRAP Air Dyne for Cal/Miles
—Rest 1 min
Midline
Accumulate 3 minutes in an elevated weighted Ring Plank Hold
WOD Notes: Keep track of total reps for each individual movement & make sure to transition fast to the air dyne. Don’t worry so much about the calories on the air dyne, just make sure to go FAST! Rx’d for wall climbs is nose to the wall. Scaling for wall climbs are elevating your foot on a box & walking your hands towards the box.
Announcement: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans!
Jenny K & Teresa repping out the wall climbs!