WOD Friday 6/29/18

by | Jun 28, 2018 | News | 4 comments

Home of the brave..

Warm-Up
Coach’s choice

WOD prep
Prep the hang power snatch to wod weight.

WOD
Thrive
5 rounds for time of:
20 squats
15 Push-ups
10 Power snatches(95,95)
Run 400 meters

Option 2:
5 rounds for time of:
20 squats
15 Push-ups
10 Power snatches(75,50)
Run 400 meters

Option 3:
3 rounds for time of:
20 squats
15 Knee push-ups
10 Power snatches(45,30)
Run 400 meters

Post WOD:
Banded over head distraction 2 minutes per side.

Endurance & Stamina:
5k row for time

CFS Brief:
July 4th will have an adjusted schedule.
8:00am Adult CrossFit (Childcare is offered at this time)
9:30am Adult CrossFit

*There will be no kids or teen classes on 7/4

 

4 Comments

  1. JL
    JL on June 29, 2018 at 8:13 am

    Thrive: 19:30. #35 DB snatches. 40 Cal bike in lieu of run. Really tired today from the get go but pushed through. Pre shoulder stretches were of great benefit to me on this one.

  2. JD
    JD on June 29, 2018 at 8:28 am

    17:33
    HPS @ 75#
    Ran 200m each round and the foot was fine. Probably time to start doing 400s again.

  3. Deb.
    Deb. on June 29, 2018 at 8:39 am

    Thrive: 22:06 | 50# Hang Power Snatches
    Probably should have gone a little heavier as all sets were unbroken, but they looked fantastic 🙂 Nice to see JD out running again! This was a great triplet and my goal was to keep all of the rounds relatively consistent as far as time went. Broke the push ups into sets of 10 and 5 as to not go to failure in any round. A nice way to kick off a Friday! Thanks Frozen!!

  4. Roland
    Roland on June 29, 2018 at 11:30 am

    Thrive: 23:17 #85
    PU’s were 10/5, HPS were unbroken