WOD Friday 11/30/18

by | Nov 29, 2018 | News | 4 comments

Hulk Hogan (Thunder Lips)

Warm-Up
Coach’s choice

WOD prep
Snatch power balance . Build to a heavy double out of the rack.

WOD
Thunder Lips
EMOM 20
Minute 1 100m run
Minute 2 2 rope climbs
Minute 3 15 Push-ups
Minute 4 8 Hang power snatches(115,75)

*If Not Running sub 20/14 calorie bike.

*Athletes should look to complete their rounds in 30 to 40 seconds.  Adjust  reps and calories after first round if needed.

Option 2:
EMOM 20
Minute 1 100m run
Minute 2 2 rope climbs
Minute 3 15 Push-ups
Minute 4 8 Hang power snatches(95,65)

Option 3:
EMOM 20
Minute 1 100m run
Minute 2 4 rope pulls lying to standing
Minute 3 10 Push-ups
Minute 4 8 Hang power snatches(75,50)

*Scale load as needed

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

4 Comments

  1. Deb.
    Deb. on November 30, 2018 at 7:45 am

    Snatch Power Balance: 65#
    Thunder Lips: 2-2-1-1-2 Rope Climbs | 55# Hang Power Snatch
    A great mix of movements in this workout! Fun trying to keep up with Michelle on push ups and then taking on the 100M sprint 🙂 Did hang power snatches unbroken in all rounds, so that felt like something to cheer about. Thanks Hanna!!

  2. JD
    JD on November 30, 2018 at 7:53 am

    Took it easy today and scaled appropriately.

    Push-ups as Rx
    1 rope climb (yippee) per round
    70m jog / sprint per round
    65# hang power snatch

  3. keith
    keith on November 30, 2018 at 8:01 pm

    Power Snatch balance 135#
    Hulk Hogan: (95#, 1 rope climb, 12 knee push ups)

  4. John
    John on December 2, 2018 at 7:32 pm

    Hulk Hogan
    @95 2 Rope climbs.
    Kettle bell push ups.