WOD Friday 5/19/18

by | May 18, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Complex- 15 minutes to build to your heaviest wod weight, heavier if capable.
Above Knee Power Clean
Below Knee Power Clean
Reverse Lunge each leg

WOD 
Ooh la la
30 Reverse Front Rack Lunges (75, 50)
200 M Run
20 Reverse Front Rack Lunges (95, 65)
400 M Run
10 Reverse Front Rack Lunges (135, 95)
800 M Run

Option 2:
30 Reverse Front Rack Lunges (75, 50)
200 M Run
20 Reverse Front Rack Lunges (95, 65)
400 M Run
10 Reverse Front Rack Lunges (115, 80)
800 M Run

Option 3:
20 Reverse Front Rack Lunges (45, 30)
200 M Run
16 Reverse Front Rack Lunges (55,35)
400 M Run
10 Reverse Front Rack Lunges (65,45)
800 M Run

Post WOD
Couch stretch. 2 minutes per side.

 

6 Comments

  1. John Downes
    John Downes on May 19, 2017 at 6:57 am

    Complex to 135#
    WOD: 13:00 Rx. Two Rx days in a row…I think that’s a first!

  2. John(Frozen)
    John(Frozen) on May 19, 2017 at 8:58 am

    Rock on Johnny D.

  3. Deb.
    Deb. on May 19, 2017 at 10:32 am

    Complex to 75#
    Ohh La La (people kept yelling that at me from their cars as I was running)
    13:47 | 50#, 65#, 75#
    Just shy of Rx two days in a row…I guess that’s progress. Way to go to the Downes family for 2 days of Rx WODs – and making them look easy!

  4. TinMan (Roland)
    TinMan (Roland) on May 19, 2017 at 10:55 am

    Complex to 125
    Ooh La La
    12:33 #125

  5. Dawn B
    Dawn B on May 19, 2017 at 1:29 pm

    Prep to 95#
    WOD- 10:07 (50#, 65#,80#)
    Wanted to do RX but knew it probably wasn’t the best idea. Back is feeling better but didn’t want to over do it.

  6. Ilana
    Ilana on May 19, 2017 at 5:49 pm

    13:15 RX
    Thanks Deb and ooh la la! You did great too!

    Lunges were ok for me, but the running doesn’t seem to get easier!