WOD Friday 6/23/17

by | Jun 22, 2017 | News | 16 comments

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

Revolution
AMRAP 20
1 15ft. rope climb
2 bar muscle ups
4 Power cleans(155,105)
8 box jumps(24,20)

Options for rope climbs:
1. 12 ft rope
2. 3 rope pulls = 1 rope climb
3. Cargo net climb

Options for bar muscle ups:
1. Chest to bar pull-ups
2. Pull-ups
3. Jumping chest to bar pull-ups.

*Scale load as needed.
*Scale height of box as needed.

Post WOD
Lax ball scaps 2 minutes per side.

16 Comments

  1. John Downes
    John Downes on June 23, 2017 at 6:51 am

    Loved loved loved this WOD! If the cleans were lighter it would have been perfect.
    8+2 Rx…struggled on the cleans. Lots of rest between reps in the last four rounds.

  2. Deb.
    Deb. on June 23, 2017 at 7:12 am

    Revolution (aka “All of JD’s Favorite Things”): 7 Rounds | 4 Pull Ups | 75# Power Cleans
    A fun WOD that hit every part of the body – no real rest for anything.

  3. Ilana
    Ilana on June 23, 2017 at 7:43 am

    8 rounds + 9

    85# power cleans/ I alternated between 4 jumping chest to bars and 4 pull-ups (every other round)

    Yes FUN WOD! But the movements definitely sneak up on you! Great coaching by CC!

  4. Kathi
    Kathi on June 23, 2017 at 11:08 am

    7+9 (C2B)

  5. Dawn B
    Dawn B on June 23, 2017 at 11:46 am

    8 rounds
    (4 C2B instead of MU’s)

  6. Dawn B
    Dawn B on June 23, 2017 at 11:51 am

    First muscle up today (with bands) in warm up.

  7. Elizabeth
    Elizabeth on June 23, 2017 at 12:05 pm

    9+2 (2 C2B each round although some were “attempts” because nothing hit the Bara few times.)

  8. JoeA
    JoeA on June 23, 2017 at 1:20 pm

    what’s a Bara?

  9. Deb.
    Deb. on June 23, 2017 at 1:31 pm

    Awesome! Congratulations!!

  10. John Downes
    John Downes on June 23, 2017 at 1:44 pm

    Congrats Dawn!

  11. Alex Badaracco
    Alex Badaracco on June 23, 2017 at 1:47 pm

    10+1 RX

  12. Elizabeth
    Elizabeth on June 23, 2017 at 1:47 pm

    Haha… Bar a

  13. CatoZ
    CatoZ on June 23, 2017 at 4:51 pm

    9+3 major scales for me – 12 ft rope/jumping chest to bar/75#/step ups. Got a good sweat going, haven’t done a lot of weight lifting since breaking my pinky. 🙂

  14. Justin
    Justin on June 23, 2017 at 7:33 pm

    10 + 2 RX

  15. Ryan
    Ryan on June 23, 2017 at 8:11 pm

    9+6 rx. Hardest part was just trying to breathe. That air was heavy

  16. Sean
    Sean on June 23, 2017 at 8:25 pm

    7+4 12′ rope climb, jumping pu, 20″ box. Hot one in the box. Good coaching from Hanna!