WOD
Level 1
AMRAP 10:
- Row x 250m
- Jump Rope Single x 100
- Ring Row x 15
Rest 5 Minutes
AMRAP 10:
- Run x 200m or Row x 250m
- Russian Kettlebell Swing (45/25) x 20
- Box Push-up x 20
Level 2
AMRAP 10:
- Row x 250m
- Double Under x 60
- Pull-up x 15
Rest 5 Minutes
AMRAP 10:
- Run x 200m or Row x 250m
- Kettlebell Swing (53/35) x 20
- Push-up x 20
Notes: Pace both at 85-90% effort – i.e. don’t go all out on the first one. If too hot outside to run, sub 250m row for 2nd part if necessary.
WOD: 3+10 meters
WOD: 3+200 meters, run.
2 + 318
3 + 211
2 (ring rows)
2+150m run (subbed swings for light wall ball, pushups on knees, focused on core)
3 + 250m row
3 + 100m run
3 + 250
3 + 100
2 + 262 (only 8 minutes)
2 + 212
Was running late, so I only got in 8 minutes of the first AMRAP.
4+60 3+207
On Monday, June 15, 2015, CrossFit Charlottesville wrote:
> Scott posted: “WOD Level 1 AMRAP 10: Row x 250m Jump Rope Single x 100 > Ring Row x 15 Rest 5 Minutes AMRAP 10: Run x 200m or Row x 250m Russian > Kettlebell Swing (45/25) x 20 Box Push-up x 20 Level 2 AMRAP 10: Row x 250m > Double Under x 60”
WOD1: 3 + 61m row (Subbed 120 SU for the 60DU)
WOD2: 3 + 100m run rx