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S/S/S:

Clean Deadlift

10,9,8,7,6

 

Increase weight ea set

Sets start every 3 min

This piece of the strength cycle will work more muscular endurance.  High reps, so fight to maintain good form throughout.

 

WOD:

15 Min AMRAP: Toe2Bar/Evil Wheel Ladder

3 Toe2Bar

3 Evil Wheels

6 Toe2Bar

6 Evil Wheels

etc…add 3 reps each time you come back to a movement

 

Video courtesy of Paradiso CrossFit.  Quick demo for Evil Wheels.

So, put 25# plates on a bar and rollout as seen in the video.  So, the way this works is you start with 3 reps of Toe2Bar, then 3 Evil Wheels.  Next do 6 T2Bs, then 6 Evil wheels.  Then 9 and 9, then 12 and 12, etc…kee adding three reps each time you come back to a movement. See if you can make it into the round of 21!

 

Scaling Options:

T2B -> Knee2 Elbow -> Hanging knee raise

 

Cool Down:

20 slow Downward dog to cobra pose

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