WOD Friday 6/16/17

by | Jun 15, 2017 | News | 7 comments

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

Teams of 2.  One person works while the other rests.  Divide the cals and reps however you like.

Penalty Box
AMRAP 30

Cal Row (100, 70)
10 x 50 M KB Farmers Carry (70,53) On the turf.
10 x 200 M Sprints (Out side)
50 Sand bag box step ups (20″)(50,35)
50 Russian KB Swings (same)

Post WOD
Foam roll for 5

7 Comments

  1. Deb.
    Deb. on June 16, 2017 at 8:02 am

    Penalty Box: 1+85 Rx with Becka
    Heard during the sprints…”Is this a 30 Minute time cap, or an AMRAP?” Yup, it’s that kind of WOD. Wouldn’t want it any other way. Thanks CC!

  2. John(Frozen)
    John(Frozen) on June 16, 2017 at 10:53 am

    Did this one Solo 1 + 53
    All 100 calls
    (5)50m farmers carry rx 1:1 rest
    (5)200m runs 1:1 rest
    All 50 sand bag box step ups. rx
    All 50 Russian swings. rx

  3. John Downes
    John Downes on June 16, 2017 at 12:56 pm

    1+88 with Marc. 53# Kettlebells…the rest was legit. Those last few cals hurt!!!

  4. Dawn
    Dawn on June 16, 2017 at 1:11 pm

    1+80 RX with Hanna

  5. Joe A
    Joe A on June 16, 2017 at 5:50 pm

    Team Clydesdale
    Joe A and Sean
    1+108 RX

  6. Sean
    Sean on June 16, 2017 at 6:03 pm

    Clydesdale indeed. I’m gonna go pull a wagon of beer to recover from that WOD.

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