WOD Friday 6/28/19

by | Jun 27, 2019 | News | 9 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements to WOD weight

WOD:
Green Acres
AMRAP 20
3 Hang Power cleans (185,105)
6 Hand Release Push-ups
9 Russian Kettle-bell swings (70,53)
12 Goblet reverse Kettle-bell lunges (70,53)
15  Hollow rocks
200-m run

Option 2:
AMRAP 20
3 Hang Power cleans (135,95)
6 Hand Release Push-ups
9 Russian Kettle-bell swings (53,35)
12 Goblet reverse Kettle-bell lunges (53,35)
15 Hollow rocks
200-m run

Option 3:
AMRAP 20
3 Power cleans (95,65)
6 Hand Release Push-ups
9 Russian Kettle-bell swings (35,26)
12 Goblet reverse Kettle-bell lunges (35,26)
15 Hollow rocks
200-m run

Post WOD:
Agile 8

CFS Brief:
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4th of July schedule: 1 class at 8:00 am

9 Comments

  1. Deb.
    Deb. on June 28, 2019 at 8:50 am

    Green Acres: 5+29 | 85# Hang Power Clean | 44# KB
    This was a great workout! Twenty minutes was the right amount of time to maintain intensity and keep moving. In my opinion, the reverse KB lunges were the most challenging as I kept telling myself to hold on to the KB and finish the set of 12. I can now calculate how many reps are left in a set of 12 from any number 🙂 Big 5:30am class today – thanks Frozen!!

  2. Ryan
    Ryan on June 28, 2019 at 9:08 am

    6+3 (165#/70#)

  3. Tracey
    Tracey on June 28, 2019 at 10:13 am

    Green Acres: 4+145 | 55# HPC, 26# KB

    The lunges were definitely my most challenging segment and slowed me down as the rounds went on.

  4. Deb.
    Deb. on June 28, 2019 at 10:24 am

    But you kept moving!! Nice work!

  5. Casey
    Casey on June 28, 2019 at 11:07 am

    Green Acres: 5 + 145 | 65# HPC, 35# KB

    I loved this one, wish I could have made the last 100m work for a full 6 rounds. Next time!

  6. Deb.
    Deb. on June 28, 2019 at 11:13 am

    Nice job on this one! Way to push through and get THAT close to 6 rounds!

  7. Tracey
    Tracey on June 28, 2019 at 11:56 am

    I heard you coming behind me on that 100M run – you were determined! Nice job today. Your hard work is paying off!

  8. Sara C.
    Sara C. on June 28, 2019 at 12:52 pm

    Green Acres: 6 rds @ 105# HPC and 44# KB
    The run in the cooler air was a relief!

  9. Kathi
    Kathi on June 29, 2019 at 7:58 am

    Green Acres: 5+2 @ 95# & 35# KB w/goblet squats