Warm-Up
Coach’s choice
WOD prep
10 minutes Build to a heavy 3 push press from the floor.
WOD
Bazooka
2 Rounds for time of:
800m run
20 Burpees, Bar-facing
20 Push Press (115,80)
Option 2:
2 Rounds for time of:
800m run
20 Bar-facing Burpees,
20 Push Press (95,65)
Option 3:
2 Rounds for time of:
800m run
15 Bar-facing Burpees,
15 Push Press (75,50)
Post WOD
Thorasic forearm roll out.
Endurance & Stamina
9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.
Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval. Note: This is the fourth workout in the default Custom Workouts list.
CFS Brief:
Opens Wod 18.2 released Thursday night.
Bazooka: 15:53
40 cal bike | 20 burpees | 45# push press
I think that was my time – I was so busy passing out cookies after the workout that I forgot to write it down!
Happy with my choices today. Workout was challenging but felt good. Broke the push presses into sets of 5.
Deb — Are you still sick? Or did someone steal your computer and phone? I miss your commentary on the WODs. I hope you are healthy soon. If Ken Earley was Athlete of the Month material, he’d be posting his times and comments here.
15:11 rx. Thanks to Scott for keeping me honest on the run!
1000M Row. 20 BP’s, 20- 75# strict press. 20:15.
17:32 (65#)
Ken – I am still trying to shake this cough. I took NyQuil last night…so was not exactly alert and awake at 5:30 this morning. But – I did bust in on the 4:30pm class for this workout.
3 Rep Max Push Press: 85#
Bazooka: 18:29 | 65#
The push presses become the key to this workout. Divide them into smart sets. I did 8-7-5 and that seemed okay. Keep moving on the Burpees and enjoy the outdoors for the run!!
push press: 135#
22:38 (800m/20 burpee/20 push press 75#)
Anytime man!
14:36 95#
Hang in there Deb. I’ve had that cough for over three weeks and it’s finally disappating. I did my first running WOD tonight since Murph at Thanksgiving and plantars fasciatis. Slow but good to run outside.
900392 824291I like the valuable details you supply inside your articles. Ill bookmark your weblog and check once more here often. Im quite certain Ill learn lots of new stuff proper here! Finest of luck for the next! 573582
417670 93575There is evidently a lot to know about this. I consider you made certain nice points in capabilities also. 125640
692718 181913Wow, superb blog layout! How long have you been blogging for? you make blogging appear simple. The overall appear of your site is magnificent, as properly as the content material! xrumer 740268
508119 186620Spot on with this write-up, I really assume this website wants way a lot more consideration. Ill probably be once a lot more to read far a lot more, thanks for that information. 113843
662595 654874As I site owner I conceive the content material material here is rattling excellent , thanks for your efforts. 226837
583552 69599How considerably of an exclusive article, maintain on posting better half 971462
174296 528546Any way Im going to be subscribing for a feed and I hope you article once more soon 838336