WOD Monday 3/5/15

by | Mar 4, 2018 | News | 9 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements 

WOD
Rio Grande
AMRAP 12
12 Kettle bell swings(70,53)
12 Box jump overs(24,20)
12 Ring dips

Option 2
12 Kettle bell swings(53,35)
12 Box jump overs(24,20)
12 Bar dips

Option 3:
12 Russian Kettle bell swings(50,35)
12 Box jump overs(20,16)
12 Push-ups

OR

18.2

Post WOD
Thoracic foam roll out.

Endurance & Stamina
5000m with rate changes every 1000m: 25-22-25-28-25
Row a 5000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 25 spm, 1000 meters @ 22 spm, 1000 meters @ 25 spm, 1000 meters @ 28 spm, and 1000 meters @ 25 spm.

CFS Brief:
18.3 released Thursday night at 8pm.
CBD Q&A Wednesday March 14th 7:30pm to 9pm with Hemp & Humanity and Melissa Gibson.

 

9 Comments

  1. JD
    JD on March 5, 2018 at 6:33 am

    4+28
    53# KB
    16” box step overs
    Rx dips

  2. Tracey
    Tracey on March 5, 2018 at 6:46 am

    5+24
    18# KB
    12” Box jump overs until the face plant, then step overs
    Push-ups

    I’m retiring from box jumps. Painful one today.

  3. JL
    JL on March 5, 2018 at 8:03 am

    Did 18.2. Did not get to .a 104 reps. 35# RX burpees. My burpees wern’t pretty. Got out of sync on breathing a couple times and a couple missteps on jumps. Thanks Ed for sticking around to score. And thanks JD for the encouragement – greatly appreciated and needed.

  4. TRACEY A LYDON
    TRACEY A LYDON on March 5, 2018 at 9:24 am

    Good job John! And thanks for the help this morning!

  5. Deb.
    Deb. on March 5, 2018 at 11:09 am

    Way to go John!! Great job on 18.2!!

  6. JL
    JL on March 5, 2018 at 11:21 am

    No problem. Hope your doing ok. It looked a lot worse.

  7. Ryan
    Ryan on March 5, 2018 at 9:10 pm

    5+1 rx

  8. Roland
    Roland on March 5, 2018 at 9:12 pm

    18.2 Redo
    10:29 (Cut 43 seconds)
    #195 (Added #20)

  9. John
    John on March 5, 2018 at 9:15 pm

    18.2
    8:58
    18.2a
    247