Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Bodacious
Teams of 3. Divide the reps as you wish.
AMRAP 30
400 meter Team sand bag run. together(50,35)
30 plate ground to over head (45,35)
90 calorie Bike switch every 30 second.
6 rope climbs. Sub 3 rope pulls for 1 climb.
Post WOD:
Group foam roll.
Endurance & Stamina
1/2 Marathon Row 21,097.5M
CFS Brief:
Free class Friday!
Bodacious with Corinne and Ben | 2+445
400m row for me while they did the sandbag run (25#), 25# ground to OH plate for Corinne and I, 35# for Ben, 90 cal bike, 12’ rope climb for me and rope pullsx3 for C+B.
Super psyched I did 1 15’ and 5 12’ rope climbs today. It’s the foot positioning that messes me up but I worked on it today and I’m so glad I didn’t chicken out!
Bodacious with “Team Reebok” aka, Ilana and Becka: 2 Rounds + 400M Sandbag + 30 GTO + 90 Cal Bike + 2 Rope Climbs Rx (Ilana did substitute 44# KBS for the GTO)
This was a challenging workout, though as an all-female team it did take a bit to get through the bike while the all-male team of Ryan, MJ, and Joe seemed to fly through that. We had no problems with the rest of the movements and I feel like we moved especially well on the rope climbs. Worked great together as a team!
Nice job on the rope climbs! The practice is going to pay off, so it’s great that you kept at it!
With Alex and Hanna
4 + 100 Rx.
Hanna Rx+ with the 50# bag!
Do NOT mess with Hanna!!!
Crossfit 2018 Games WOD 16 min cap
300m run
4 rope climbs
44ft yoke carry(380)
300m run
3 rope climbs
300m run
44ft yoke carry
300m run
2 rope climbs
44ft yoke carry
300m run
1 rope climbs
44ft yoke carry
12:27
That’s fantastic! A Top 15 finish 🙂
Bodacious:
Team: Run and Stroller
Stacy (& Baby Hannah), Adrianna, Tyler and Roland
3+110
Thanks Deb! I watch you practice and see how it pays off in your performance and PRs. It surely makes a difference!
Kudos to team Reebok today – you all looked fierce and “hot” today!