WOD Friday 7/21/17

by | Jul 20, 2017 | News | 7 comments

Warm-up
Coach’s choice

WOD prep
Prep the movements.

WOD

Wall Banger

6 Rounds for time of:
200m Run
15 Wallball Shots (20,14)
10 Push Press (95,65)
5 DB weighted strict pull-ups (25,15)

*Scale loads as needed

Option 2:
6 Rounds for time of:
200m Run
15 Wallball Shots (20,14)
10 Push Press (95,65)
5 DB weighted strict pull-ups (15,10)

Option3:
5 Rounds for time of:
200m Run
15 Wallball Shots (20,14)
10 Push Press (65,45)
5  strict pull-ups and bands as needed.

Post WOD
Foam roll for 5 minutes

 

7 Comments

  1. Deb.
    Deb. on July 21, 2017 at 7:39 am

    Wall Banger: 25:53 | 10# Wall Ball | 55# Push Press | 8# Weighted Pull Ups
    Nice crowd this morning at 5:30! Highlight of the WOD was listening to Kurt’s “commentary” during Wall Balls 🙂 Thanks CC!

  2. John(Frozen)
    John(Frozen) on July 21, 2017 at 7:54 am

    Wall Banger
    20:48 rx

  3. Deb.
    Deb. on July 21, 2017 at 7:55 am

    You were moving really well! Making the weighted pull ups look easy…

  4. Kathi
    Kathi on July 21, 2017 at 11:43 am

    21:27
    14# ball for 15 @ 10′ x 2 sets then for 10 @ 9′ x 6, 35# pp

    Same movements on Wed arms feel like led today. Awesome to WOD @ CFS today 😁

  5. Ryan
    Ryan on July 21, 2017 at 1:25 pm

    19:16 RX. Love seeing strict pull-ups in a wod!

  6. Roland
    Roland on July 21, 2017 at 1:58 pm

    23:50
    Ring Rows

  7. John(Frozen)
    John(Frozen) on July 21, 2017 at 5:20 pm

    Nice time!