WOD Monday 10/21/19

by | Oct 20, 2019 | News | 7 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the Deadlift to WOD weight.
Practice dips and wallballs

Option for ring dips:
1. Bar dips
2. Box dips
3. Band assisted rings or box
4. Bar box assisted

WOD:
7-UP
AMRAP 7 (minute 0-7)
4 Deadlifts Option 1 (225,150) Option 2 (185,125) Option 3 (135,95)
6 Ring Dips
10 Wallballs Option 1 (20,14)(10′ target) Option 2(20,14)(10′,9′ target) Option 3 (10,14)(9′ target)

Rest 6 Minutes (minute 7-13)

Then
AMRAP 7 (minute 13 to 20)
10 Russian KB swings Option 1 (70,53) Option 2 (53,35) Option 3 (35,26)
10 Burpees

or
WORKOUT 20.2
Complete as many rounds as possible
in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Teenagers 14-15
♀ 15-lb. DBs, hanging knee-raises, single-unders
♂ 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

Post WOD:
Agile 8

CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  

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7 Comments

  1. JL
    JL on October 21, 2019 at 6:43 am

    7Up. 5+11. #185, 5+4. #53KB

  2. Deb.
    Deb. on October 21, 2019 at 7:44 am

    7 Up: 4+6 | 150# DL, 14# WB To 9’
    5+5 Rx
    Two great AMRAPs wth lots of different movements. Great warm up and Ring Dip Drills With Hanna!!

  3. Jamie
    Jamie on October 21, 2019 at 9:38 am

    7 Up: 4+4 (75#DL, Pushups + 6 secs. stabilization, 14# WB), 4+15 (30# KB)

    Definitely felt rushed trying to get through the warmup and prepping all the different movements for this morning. I’m still working on getting the necessary mobility and form right for the deadlift. Thanks Hanna for the suggestion to combine pushups with some stabilization on the rings.

  4. Casey
    Casey on October 21, 2019 at 12:17 pm

    7 Up: 4+15 | 105#, 6 seconds on ring to stabilize followed by 6 push ups, 10# WB to 9′
    5+12, 35# KB

    It’s been awhile since I’ve done any ring work. I felt better trying to stabilize on them today vs. previous experience. Lots of fun! Wallballs felt pretty easy this morning. I think it is time to move up in weight, height, or both! Will plan to do so next time.

  5. John
    John on October 21, 2019 at 12:50 pm

    7-Up
    6 +3 @185 Deadlift
    6 + 10 #53 kettlebell

  6. Scott Warnetski
    Scott Warnetski on October 21, 2019 at 6:11 pm

    6+6 rx
    5+13 rx

  7. Roland
    Roland on October 21, 2019 at 9:01 pm

    7 up
    5 @ #205
    5+4 RX