WOD Monday 5/15/17

by | May 14, 2017 | News | 4 comments

Warm-up
Coach’s choice

Wod prep
Strength-Build to wod weight

Wod
5 rounds for time
10 Dead lifts (225,150)
12 Burpees over the bar
15/10 Calorie Row
Rest 2 Minutes between rounds

Option 2:
5 rounds for time
10 Dead lifts (205,135)
12 Burpees over the bar
15/10 Calorie Row
Rest 2 Minutes between rounds

Option 3:
4 rounds for time
10 Dead lifts (135,95)
12 Burpees over the bar
15/10 Calorie Row
Rest 2 Minutes between rounds

Post Wod
Banded hamstring stretch 2 minutes per side.

4 Comments

  1. Deb.
    Deb. on May 15, 2017 at 8:49 am

    WOD: 18:14 |120# DL
    Great cue from CJ to take the DL steady and then go hard on the burpees and row. That said, could have gone heavier on the DL, but glad to get through without any issues.

  2. Roland
    Roland on May 15, 2017 at 1:28 pm

    WOD: 19:30 #205
    Splits
    R1: 1:45
    R2: 2:21
    R3: 2:19
    R4: 2:51
    R5: 2:14

  3. Ryan
    Ryan on May 15, 2017 at 8:38 pm

    17:22 rx
    Rd 1: 1:33
    Rd2-5: 2:00

  4. Ken A.
    Ken A. on May 15, 2017 at 10:35 pm

    Totally fun WOD with the eleven people with the 7:30 p.m. crew.

    #7:30rocks

    #7:30getwellCrazyMikeWeMissYou

    Got my ass kicked by Imram (no two foot take offs on the over the bar part) and Paul (went too light on the dead lifts) but we all got sweaty. 7:30 Rocks!