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WODs

CrossFit WOD, May 12, 2022

By May 8, 2022No Comments

It’s Over

Warm-up
Warm-up
Coach’s Choice

T2B and Rope Practice

Workout
It’s Over (AMRAP – Reps)
ON A 12:00 RUNNING CLOCK…
90/72 Cal Row
40 Hand Release Push-Ups
6 Rope Climbs
Max Toes to Bar in Time Remaining…

-Rest 2:00-

ON A 6:00 RUNNING CLOCK…
45/36 Cal Row
20 Hand Release Push-Ups
3 Rope Climbs
Max Toes to Bar in Time Remaining…

(Score is Total Toes to Bar Reps)

*STIMULUS* Think about more of a 70-75% pace, holding around 1100-900 on the rower. Break the HRPU early to not get too bogged down, and try to keep Rope Climbs to :30 per ascent. Aim for 1:00-2:00 for the Toes to Bar. Aim for 15-20+ Toes to Bar, Try to get the same Toes to Bar on both RDs.

Mods –
1.) Bike 72/58 Cals & 40/30 Cals.
2.) Elevated Push-up
3.) 10 Rope Pulls/Ring Rows
4.) Kipping Knee-ups/V-ups