WOD Monday 11/5/18

by | Nov 4, 2018 | News | 3 comments

Tin Man & Teddy Ball game!

Warm-Up
Coach’s choice

WOD prep
Front Squat
Build to a heavy 5 reps

WOD
Bottom Dollar
21-15-9
Power Cleans (135,95)
Handstand Push-ups
Kettle bell Swings (53,35)
Toes-to-bar

Option 2:
21-15-9
Power Cleans (115,75)
Box Handstand Push-ups
Kettle bell Swings (53,35)
Toes-to-bar

Option 3:
21-15-9
Power Cleans (95,65)
Strict press (40,25)
Kettle bell Swings (35,26)
Knees to 90

Endurance & Stamina:
5k bike for time.  Every minute perform 5 burpees.

CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.

3 Comments

  1. Deb.
    Deb. on November 5, 2018 at 9:06 am

    Front Squats: 65,70,75,80,85
    Bottom Dollar: 16:27 21-15-9 75# Power Clean | HSPU to 1.5 Ab Mats (I blue and one black) | 35# KBS | TTB
    Liked the Front Squat as an EMOM2 x 5 for 3 each round as that allowed us to warm up the power clean as well as hit the front squats. The WOD itself was a great mix of gymnastics and lifting movements that hit just about every part of the body. Fun times as always with Hanna at the helm!!

  2. keith
    keith on November 5, 2018 at 12:00 pm

    Front Squat: 145 x 3
    Bottom Dollar: 16:17 (115#, 35# dumbbell press, 53KBS, K2-90)

  3. Roland
    Roland on November 5, 2018 at 1:32 pm

    Front Squat: #165
    Bottom Dollar: 17:10 (#115, HSPU were 15/12/9)