Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“20 past 7” for time
20 Deadlifts (275,180)
Run 400m
20 Russian swings(70,53)
Run 400m
20 Power snatches (115,75)
Run 400m
20 Burpees over the bar
Run 400m
20 GHD sit-ups or 40 ab-mat sit-ups
Run 400m
20 Box jumps (24,20)
Run 400m
20 KB goblet squats(70,53)
Run 400m
Option 2:
20 Deadlifts (185,125)
Run 400m
20 Russian swings(53,35)
Run 400m
20 Power snatches (75,50)
Run 400m
20 Burpees over the bar
Run 400m
20 GHD sit-ups or 40 ab-mat sit-ups
Run 400m
20 Box jumps (24,20)
Run 400m
20 KB goblet squats (53,35)
Run 400m
Option 3:
20 Deadlifts (135,95)
Run 200m
20 Russian swings(35,26)
Run 200m
20 Power snatches (45,35)
Run 200m
20 Burpees over the bar
Run 200m
20 ab-mat sit-ups
Run 200m
20 Box jumps (20,12)
Run 200m
20 KB goblet squats(35,26)
Run 200m
Post WOD
Banded hamstring stretch. 2 minutes per side.
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Fun workout 17:10…it’s tough to come up with so many modified movements. Massive class at the 5:30…great energy and great coaching from CC!
20 bench press (115#) + 100m crutch sprint (CS)
20 hollow rocks + 100m CS
20 seated wallballs (8#) + 100m CS
20 push-ups + 100m CS
20 weighted abmats (8#) + 100m CS
20 dumbbell rows (30#) + 100m CS
20 dumbbell biceps (30#) + 100m CS
20 Past 7: 33:19
140# DL | 44#KB | 55# Snatch | 20 GHD
Fantastic workout – great to get outside and run for a bit 🙂 Nice to see such a big group taking on this workout and supporting one another through it. As always, CC kept us honest. Nice job by JD in not only doing 7 different movements, but also doing nearly a half mile in crutch sprints!!
27:10 0ption 2 225 dead lift
28:48 135 dl, 65 snatch, 35 kb, 40 abs. was nice to get to run outside!
29:27
#205 DL and #95 snatch.
Everything else RX
No extra biking worked in there Deb?
Me and the bike are “on a break”…Kinda like Ross and Rachel of Friends fame. If you do this one Ken, you’ll like it, but you may have to row (or bike!) if it’s pouring outside.
20 past 7. 135# DL l 44# KB l 65# snatch l 40 abmats.
It was nice to run outside. I did one round of biking as a break. 😉
Couldn’t get into a good rhythm with the snatches. Still sore from yesterday’s Cindy.
Great 9:40 crew! Saw some new faces!!!
oops…. 9:30am crew.
32:36 (125# dead lift, 50# power snatch, 44# kettle bell). Great workout!
Sorry I missed this one. Sounds like the entire 5:30 crew showed up. Great job all!