Warning: Use of undefined constant WP_PLUGIN_DIR - assumed 'WP_PLUGIN_DIR' (this will throw an Error in a future version of PHP) in /var/wp-agent-modules/versions/shared-stack/v0.0.10/symlink-sync.php on line 43 Warning: scandir(WP_PLUGIN_DIR): failed to open dir: No such file or directory in /var/wp-agent-modules/versions/shared-stack/v0.0.10/symlink-sync.php on line 43 Warning: scandir(): (errno 2): No such file or directory in /var/wp-agent-modules/versions/shared-stack/v0.0.10/symlink-sync.php on line 43 Warning: Invalid argument supplied for foreach() in /var/wp-agent-modules/versions/shared-stack/v0.0.10/symlink-sync.php on line 45 Fri 1.13.17 – Isabella Fitness
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Fri 1.13.17

Strength: Deadlift, 3×3, Broken up into singles. @85%, Ever 90 Seconds. Half REPS

WOD: AMAP 

  • Goal of today’s WOD is to push the tempo. Maintain a flat back on the DL. Make the load a little heavy as you will only have to do 6 of them. Scale back on the HSPU. Rope climbs play by ear depending on how much time you have remaining. 
  • With 3 minutes on the clock perform:
  • 6 DL (225/185)
  • 12 HSPU
  • 15/10 Cal Bike 
  • AMAP Rope Climbs with remaining time left from the 3 minutes
    • Rest 1 Min 
    • 5 rounds in total – 5 different scores
    • If classes are larger than 7 people then run two heats. One heat 2 minutes behind the heat in front. Athlete 15+ should use the rower. 

Stretch:

  • Childs Pose: 4×30 seconds alternated with pigeon 2x 30 seconds each leg
The Info:
  1. Anais 1 year anniversary. Peter U 3 year anniversary.
  2. To learn more about the CrossFit Open: Here
  3. Open Viewing Party: 17.1, 17.2, 17.3, 17.4, 17.5
  4. March 24, 2017: Friday Night Lights (80’s Theme)
  5. April 22, 2017: Battle of Baes 2

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