WOD Friday 7/5/19

by | Jul 4, 2019 | News | 8 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the Deadlift to Wod weight.
Practice rope climbs

WOD:
Gang Busters
5 Rounds for Time
10 Deadlifts (155,105)
200-m run
1 Rope Climb (15 ft)
10 Hand release push-ups
10 Pull-Ups

Option 2:
5 Rounds for Time
10 Deadlifts (135,95)
200-m run
1 Rope Climb (15 ft)
10 Hand release push-ups
10 Pull-Ups

Option 3:
5 Rounds for Time
10 Deadlifts (95,65)
200-m run
1 cargo net climb or 3 rope pulls 
10 Hand release push-ups
10 Box assisted pull-ups or ring rows

Post WOD:
Agile 8 

CFS Brief:
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8 Comments

  1. Deb.
    Deb. on July 5, 2019 at 9:08 am

    Gang Busters (Renamed “Tyler’s Angels” for this morning’s class): 17:58 Rx
    An intimate class at 5:30am with Tyler representing for the men. He was surrounded by Becka, Jackie, Casey, and me (with Hanna at the helm coaching). Clearly, we did not intimidate him quite enough. A great workout with a little bit of everything 🙂 A BIG congratulations to Casey for getting her first rope climb before the workout and then doing additional rope climbs during the WOD!! What a great way to celebrate her birthday…plus ALL of the birthday burpees.

  2. Casey
    Casey on July 5, 2019 at 10:00 am

    Thanks Deb! (And thanks for doing all those birthday burpees with me!)

    Gang Busters: honestly so excited about the rope I’ve completely forgotten my time but I think it was 22:08. Will check! Scaled to ring rows this morning and got one full climb in WOD in addition to the one in the warm up. Good workout, good day!

  3. Meg Fifield
    Meg Fifield on July 5, 2019 at 11:36 am

    Happy birthday, Casey!

  4. Deb.
    Deb. on July 5, 2019 at 11:48 am

    Meg, you owe Casey a “few” burpees… 🙂

  5. JL
    JL on July 5, 2019 at 12:20 pm

    Gang Busters. 26:42. #155DL. Rope pulls and box assisted pull-ups. Dragging today. Kudos to my Better half for slogging through her first box WOD. Thanks Hannah for helping guide her way through it.

  6. John
    John on July 5, 2019 at 3:40 pm

    Stars and Stripes with Hanna team of 2. 95 for C&J and 35 sand bag. 47:35 pulled off the 45 time cap because it was just a team of 2.
    60 Clean and Jerks (95)
    1776-m row
    100 Ab-mat sit-ups
    243 Calorie bike (Age of our country)
    100 Ab-mat sit-ups
    17 100-m sandbag runs around the parking lot (35)
    76 Box jumps (20″)
    60 Clean and Jerks (95)

  7. Casey
    Casey on July 5, 2019 at 7:41 pm

    Thanks Meg! 🙂

  8. Meghan
    Meghan on July 5, 2019 at 8:51 pm

    Happy birthday to you Casey! Hope the rest of your day was just as good!