WOD Friday 9/15/17

by | Sep 14, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

Hellen
3 rounds for time
400m run
21 KB swings(53,35)
12 Pull-ups

Pull-ups options:
1. Banded pull-ups
2. Barbell pull-ups
3. Ring rows

*Scale kettle bell load as needed

Post WOD
Lax ball pecs 2 minutes per side.

6 Comments

  1. JD
    JD on September 15, 2017 at 7:14 am

    Helen 12:12 Rx (PR)
    Previous 12:33 Rx

    Didn’t think today was a PR kind of day but felt glad at the end. Thanks CC!

  2. Deb.
    Deb. on September 15, 2017 at 7:28 am

    Helen: 13:54 Rx PR
    Previous: 15:00 Rx (June 2016)
    Like JD, did not think today was going to be a PR kind of day, but was pleasantly surprised in the end! Thanks for the warm up drills CC, definitely helped with shoulder mobility.

  3. JoeA
    JoeA on September 15, 2017 at 1:13 pm

    12:04 RX

  4. Roland
    Roland on September 15, 2017 at 4:23 pm

    11:00 RX

  5. Puckhead
    Puckhead on September 15, 2017 at 6:14 pm

    10:24 RX

    Puckhead

  6. Justin
    Justin on September 15, 2017 at 8:01 pm

    11:03 RX

    …not my day with the KB :/