WOD Friday 1/31/20

by | Jan 30, 2020 | News | 7 comments

The Boys

Warm-Up:
Coach’s choice

Pre WOD prep:
Build the deadlift to WOD weight. For the work out you should feel good with sets of 5.

WOD:
Dead Spin for Time:( 20-minute cap)
40/30 Calorie Bike
30 Burpees over the Barbell
20 Deadlifts (245,165)
30 Burpees over the Barbell
40/30 Calorie Bike
*If more than 10 athletes stagger the
start by 5 minutes.

Option 2:
40/30 Calorie Bike
30 Burpees over the Barbell
20 Deadlifts (185,125)
30 Burpees over the Barbell
40/30 Calorie Bike

Option 3:
40/30 Calorie Bike
30 Burpees over the Barbell
20 Deadlifts (135,95)
30 Burpees over the Barbell
40/30 Calorie Bike

Post WOD:
The banded hamstring stretch. 2 minutes per side.

CFS Brief:
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Day 14 WLC
Wellbeing Practice:
10 minutes of meditation

 

7 Comments

  1. Jamie
    Jamie on January 31, 2020 at 8:16 am

    Dead Spin, 14:24, 150#

  2. Deb.
    Deb. on January 31, 2020 at 8:46 am

    Dead Spin: 11:30 | 145#
    I have noticed many workouts in the last week that have to do with “spin” and “upside down” as I work my way through an episode of vertigo…coincidence?!
    I chose the correct weight for me for this workout and just kept moving through the burpees. Fun with the 5:30 crew as we had enough people to do 2 heats and keep the energy up throughout! Always great to work with/near/alongside Ilana 🙂 Thanks Hanna – great warm up to get us ready to go!!

  3. JL
    JL on January 31, 2020 at 8:54 am

    Hotel Room WOD. 2mins each. 2 rds.

    Air squats, push ups, butterfly kicks, reverse lunges, burpees.

    Just needed a simple workout to keep moving.

  4. Ilana Downes
    Ilana Downes on January 31, 2020 at 11:52 am

    12:15 (145#)

    I was trying to decide which I found to be harder – the bike or the burpees. In the end, I chose the second round of the bike. Definitely harder!

    Thanks for sharing a station with me, Deb, and for going first and showing me how it’s done!

  5. Deb.
    Deb. on January 31, 2020 at 12:00 pm

    You looked GREAT!! And you powered through that second 30 calories on the bike 🙂

  6. John
    John on January 31, 2020 at 3:47 pm

    Dead Spin
    10:52 option 2

  7. Scott Warnetski
    Scott Warnetski on January 31, 2020 at 5:13 pm

    9:51 rx

    All I have to say about Matt C’s time is…damn!