WOD Friday 8/18/17

by | Aug 17, 2017 | News | 4 comments

Warm-up
Coach’s choice

WOD prep
Prep the power snatch to wod weight.

WOD:

“Brandy”
1 rounds
30 power snatches(75,50)
30 Burpees over the bar

Then

1 rounds
25 power snatches(95,65)
20 burpees over the bar

Then

1 rounds
20 power snatches(115,75)
20 burpees over the bar

*Scale load as needed.

Option 2:
1 rounds
30 power snatches(75,50)
30 Burpees over the bar

Then

1 rounds
25 power snatches(85,55)
20 burpees over the bar

Then

1 rounds
20 power snatches(95,65)
20 burpees over the bar

Option 3:

1 rounds
20 power snatches(45,30)
20 Burpees over the bar

Then

1 rounds
15 power snatches(50,35)
15 burpees over the bar

Then

1 rounds
10 power snatches(55,40)
10 burpees over the bar

Post WOD
Lax ball scaps 2 minutes per side.

 

4 Comments

  1. Deb.
    Deb. on August 18, 2017 at 8:13 am

    Burpees+Randy=Brandy…18:35 | 35,45,50#
    Good to see a lot of people this morning taking on this WOD – it did not disappoint. And what a bonus to see CJ again this morning 🙂

  2. John Downes
    John Downes on August 18, 2017 at 8:23 am

    Note to self…when you sleep in and show up for the 6:30, you will see the misery of the 5:30 class…and you will be afraid…very afraid! Burpees were definitely the worst part!

    14:41 @ 65,75,85

    Shout out to Maneisha (sp?) on her first CrossFit class! What a WOD to start.

  3. Ilana
    Ilana on August 18, 2017 at 9:01 am

    16:21
    (40,45,55)

    I agree with Deb that this WOD did not disappoint!! Whew. But a great workout!

  4. Kathi
    Kathi on August 18, 2017 at 9:35 pm

    16:08
    Kept it at 35# and just moved. Thanks for helping me workout that knot in my lower back CJ! Looking forward to coming home to begin the school year =) Way to go 9:30!!!!!