WOD Monday 7/15/19

by | Jul 14, 2019 | News | 10 comments

Warm-Up:
Coach’s choice

WOD prep:
Strength conditioning
3 rounds
8 Deadlifts
6 power cleans
4 Shoulder to overhead
Warm-up to a load that is 65% of your 1 rm clean & Jerk if you know it or a load you know you can cycle through with good mechanics.
*Rest 90 seconds between rounds

WOD:
Book Worm
500m row
15 Chest to bar pull-ups
10 Burpee box jump overs(24,20)
5 rope climbs
10 Burpee box jump overs
15 Chest to bar pull-ups
500m row
14-minute time cap

Option 2:
500m row
10 Pull-ups
10 Burpee box jump overs (24,20)
4 rope climbs
10 Burpee box jump overs (24,20)
10 Pull-ups
500m row
14-minute time cap

Option 3:
500/400m row
10 Box bar pull-ups or ring rows
10 Burpee box jump overs(24,20)
3 rope climbs or 9 rope pulls ground to standing
10 Burpee box jump overs
10 Box bar pull-ups or ring rows
500/400m row
14-minute time cap

Post WOD:
Agile 8

CFS Brief:
Day 3 WLC
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10 Comments

  1. JL
    JL on July 15, 2019 at 8:24 am

    Book Worm. 12:37. 15 Box assisted pull-ups. Did 9 rope pulls. #95 on strength WOD. Hats off to Corinne for gettin after on her first rope climbs.

  2. Deb.
    Deb. on July 15, 2019 at 9:12 am

    Strength Barbell Cycling with Andrew: 75#
    Book Worm: 491M at the Cap | 500M Rows | 7 C2B + 23 PU | 10 Burpee Box Jump Over | 4 Rope Climbs
    Really like this workout. The 14:00 cap certainly kept the intensity high and my adjustments to the C2B and Rope Climbs were correct…I just needed one more pull on the rower to finish under the cap. 🙂 Congrats to Corinne for getting up the rope!! Huge accomplishment!! Thanks Frozen – this was a great WOD!

  3. Tracey
    Tracey on July 15, 2019 at 9:43 am

    Strength barbell cycling: 65#
    Bookworm: 430 cap | burpee step-overs, 1 rope climb and cargo net for remainder, pull-ups

    So happy I got up that rope – it’s one of my challenges. I was aiming for 2 but wasn’t sure I could do it twice so I opted for the cargo net for the remainder which ate up a lot of time as my arms were shakey. But happy with the overall result on this one regardless. Congrats to Corrine on her success today! That’s huge!

  4. Ryan
    Ryan on July 15, 2019 at 9:58 am

    Complex @ 125# unbroken
    Bookworm: 10:26 rx

  5. Deb.
    Deb. on July 15, 2019 at 10:32 am

    Your hair and nails look fantastic. 🙂

  6. John
    John on July 15, 2019 at 1:55 pm

    Day 3 WLC!!
    Strength conditioning
    #135
    Book Worm
    12:28 with strict pullups.
    Did this one with Hanna and Dave.
    Rope climbs felt great 2nd round of pullups got spicy!!

  7. Ilana
    Ilana on July 15, 2019 at 2:55 pm

    Strength: 65, 75, 85 ( I thought we were supposed to increase the weight…)

    WOD: 11:42 (400 m row, 10 pull-ups, 3 rope climbs)

    I really liked this WOD, and was very happy with my scales!

  8. John
    John on July 15, 2019 at 3:00 pm

    Great choices!

  9. Roland
    Roland on July 15, 2019 at 9:01 pm

    Prep #125
    Book Worm 12:01 RX

  10. Scott Warnetski
    Scott Warnetski on July 15, 2019 at 9:22 pm

    Barbell 135# unbroken

    WOD: 11:06 rx