Tuesday 2-11-14

Tuesday 2-11-14

***Sign up for the Open – Directions here!*** Warm Up: Circuit with Monkey Bars, Strongman Tools, Sleds, Tires Skill: Knee to Elbow WOD: Teams of 2 AMRAP 30 3 Rope Climb 6 Thruster (155,105) 12 Knee to Elbow *Athlete 1 will perform the work listed above. Athlete 2 will run 300m (to the gate and back). Once Athlete 2 returns from the run, Athlete 1 will begin their 300m, while Athlete 2 continues work wherever Athlete 1 left off. After Bash: Recover / Sign up for the Open ONE Nation Competitors: Same as Class – including after bash RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Wall Squats 15 Hip extensions 15 Push Press with bar 15 Pull ups Lifts:  – 5 sets of the following: 10 Dumbbell Deadlifts, 25m sprint with Dumbbells (75+) Accessories: -Squat clean thrusters 5 sets of 3 at 50% of 1 Rep Max clean – Accumulate 1 minute each arm, single arm plank ring support Travel WOD: AMRAP15 6 Towel Pullups 6 Dumbbell Thrusters 12 Hanging Knee Raises (24 sit-ups if no bar available) New Classes at RCF1! Details here…...