WOD Monday 10/29/18

by | Oct 28, 2018 | News | 8 comments

In House Throw down this Saturday!

Warm-Up
Coach’s choice

WOD prep
Complex:
1 strict press
1 push press
1 push jerk or split jerk.
*15 minutes to build to a heavy complex.

WOD
In House Comp WOD 3
Ragnarok
RX
1 partner works while the other rests
AMRAP 15
20/14 cal row
15 ab-mat sit-ups
10 STOH (95,65)
5 pull-ups

Scaled
AMRAP 15
20/14 cal row
15 ab-mat sit-ups
10 STOH (50,35)
5 Jumping pull-ups

*For the jumping pull-ups the measurement of the pull-up bar must be between the middle of the forearm and wrist for both athletes. (We will measure each athlete out before each heat.) The jumping pull-ups must be completed by the same athlete in the round (in other words, one athlete must do all 5 jumping pull ups in a round.) You can alternate who does jumping pull ups from round to round if you like. Athletes must adjust their own pull-up bar for the jumping pull-ups.

CFS Brief:
*In-house Throwdown Saturday, 11/3/18
Check in starts at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 have been chosen!

*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.

 

8 Comments

  1. Todd
    Todd on October 29, 2018 at 8:13 am

    For anyone interested, Rogue Films recently released a fantastic documentary on Iceland and “stones” called Fullsterkur. Imagery is amazing

  2. Deb.
    Deb. on October 29, 2018 at 9:04 am

    Ragnarok with Becka: We tried 3 different strategies for this workout to see what felt the best. Overall, a really good combination of movements and it will come down to how you choose to approach them – to split or not to split?!

  3. Tracey
    Tracey on October 29, 2018 at 9:08 am

    Ragnarok with Jackie: 6+4 (scaled version although I did kipping p-ups).

    We contemplated how to split this one up and ended up splitting the rowing. The downfall on that is getting in and out of the rower efficiently….I think if I were doing the comp I would not break up the row but I’m not doing the comp so don’t listen to me 🙂

  4. Ryan
    Ryan on October 29, 2018 at 9:46 am

    9 With Matt. Strategy is a trade secret 😉

  5. keith
    keith on October 29, 2018 at 11:12 am

    1 strict press
    1 push press
    1 push jerk
    145#

  6. Ken A.
    Ken A. on October 29, 2018 at 12:52 pm

    Deb —

    What is the strategy here given that that there are an even number of moves?

    P.S. — I’m not doing the Throwdown so Ryan and Matt don’t have to worry about competition from me. 😉

  7. Deb.
    Deb. on October 29, 2018 at 1:55 pm

    I was not near Ryan and Matt, so I don’t actually know what they did 🙂

  8. Ken A.
    Ken A. on October 29, 2018 at 2:13 pm

    But what did you and the Athlete of the Month do Deb?