Ken is Spartan!
Warm-Up:
Coach’s choice
WOD prep:
10 minutes to build to a heavy Curtis P.
WOD:
P.B. & J.
AMRAP 20
200 Meter Run
20/14 Calorie Row
10 Curtis P’s (95,65)
1 Curtis P is 1 power clean, forward lunge right leg, forward lunge left leg
Your starting Curtis P load should be unbroken.
*Guys add 10 lbs every round
*Ladies add 5 lbs every round
Option 2:
AMRAP 20
200 Meter Run
20/14 Calorie Row
10 Curtis P’s (75,50)
1 Curtis P is 1 power clean, forward lunge right leg, forward lunge left leg.
*Guys add 10 lbs every round
*Ladies add 5 lbs every round
Option 3:
AMRAP 20
200 Meter Run
20/14 Calorie Row
10 Curtis P’s (45,30)
1 Curtis P is 1 power clean, forward lunge right leg, forward lunge left leg
Post WOD:
Agile 8
CFS Brief:
Day 14 Nutrition Challenge.
PB&J. 3 rds + run +10cals. Did #50 sandbag. 15 reps rd 1. 12 reps 2&3.
P.B. & J.: 3+2 75#. 1 run then 20 cal bike. 135# warm up.
3+228 rx
3+20cal bike+20cal row+2. Not sure how to score this.
John B.
3 + 255 @75 across
PB+J: 3+26 | 15 cal bike, 14 cal row, 10 Curtis P’s but sub’d front squats for the lunges
It was good to workout the kinks today…..and there were lots of them! Opted for bike over run as I have a nasty blister from Saturday’s funtivities.
PB&J
3+225 #75. Tried to exercise my way out of a bad weekend diet. 🙁
3 + 225 RX
Paid for all those beers and mother’s treats today.