WOD Friday 8/17/18

by | Aug 16, 2018 | News | 11 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Strict Lynne meets Nicole
5 Rounds For Max Reps (Not for Time)
400m
Bench Press (1x Bodyweight) 
Strict pull-ups

*Your score is your total pull-ups and bench press for all 5 rounds.

Sweet spot for reps is between 5 – 10 per round,

Load options for bench press:
1. 70 to 75% of 1rm
2. 75% body weight
3. 50% body weight.
*Scale load as needed.

Options for strict pull-ups:
1. Assisted bar
2. Bands
3. Ring rows

Post WOD:
Lax ball pecs and foam roll lats.

Endurance & Stamina
200 wall balls for time.  Every time you break preform 20 calories on the bike. 

 

11 Comments

  1. JL
    JL on August 17, 2018 at 7:04 am

    Lynne meets Nicole. 30 reps BP @ #170. 25 banded pull-ups. 40 cal bike 90 second max.

  2. JD
    JD on August 17, 2018 at 7:34 am

    Couldn’t do the bench or pull-ups so I decided to do the insane 200 wallball WOD with Jobin. Because my arm isn’t great, I did 10# wall ball only.

    Kept sets of 50…so only had to bike three times (20 cal). WOD time = 16:18. Would actually like to try this some day with 14#. I don’t think I’d ever want to do 20#

  3. Deb.
    Deb. on August 17, 2018 at 8:30 am

    Strict Lynne Meets Nicole (and are now BFFs): 33 Bench | 35 Pull Ups
    85# Bench (77% of BW) | Strict Pull Ups
    Fun working with Becka this morning on the bench! Great workout that combined strength, cardio, and gymnastics…what more could you ask for?! Certainly NOT 200 wall balls and bike. Kudos to JD and MJ for tackling that endurance WOD! Thanks for the “fun with the lacrosse ball” CJ!

  4. Ryan
    Ryan on August 17, 2018 at 8:54 am

    Bench: 40@170# rx
    Pull-ups: 60

  5. Deb.
    Deb. on August 17, 2018 at 9:14 am

    That’s 1.5 Debs!! Nice work on both the bench and the pull ups – if there was bike in this, then you’d have been totally in your element!

  6. Ken A.
    Ken A. on August 17, 2018 at 10:10 am

    What? No burpees today while listening to a song (Roxanne) about a prostitute?

  7. Roland
    Roland on August 17, 2018 at 2:30 pm

    Bench 42 @ #165 (92% BW)
    PU’s: 30

  8. Deb.
    Deb. on August 17, 2018 at 2:40 pm

    Ken Earley really wanted to do that again…

  9. keith
    keith on August 17, 2018 at 4:17 pm

    Lynne meets Nicole: bench 54 #135, RR 23

  10. Ken A.
    Ken A. on August 17, 2018 at 4:26 pm

    If I said that’s because a person of Ken Earley’s stature should be Athlete of the Month they’ll probably take down my post again. :-/

  11. Ilana
    Ilana on August 18, 2018 at 9:23 pm

    Bench press 55@ 80# (11 each round, so maybe could have gone heavier)
    Pull-ups: 20 (5,4,4,4,3)

    I liked this WOD – fun times with the 5:30 and CJ!