WOD Monday 6/3/19

by | Jun 2, 2019 | News | 10 comments

Warm-Up:
Coach’s choice

WOD prep:
Partners Tabata calorie row. 1 partner works while the other rests. 4 rounds each!

Then prep the barbell to WOD weight. You should try to stay unbroken with your barbell movements. Adjust the loads as needed.

WOD:
“THE MOTIVATOR”
AMRAP 9
5 Burpees over the bar
10 Push press (115,75)
20 Double unders
10 Front rack lunges (115,75)
* 1 barbell must be used for this workout with the same load for both movements. Substitute with dumbbells or kettlebells if you like.

Option 2:
AMRAP 9
5 Burpees over the bar
10 Push press (95,65)
20 Double unders
10 Front rack lunges (95,65)
* 1 barbell must be used for this workout with the same load for both movements. Substitute with dumbbells or kettlebells if you like.

Option 3:
AMRAP 9
5 Burpees over the bar
10 Push press (75,50)
40 single unders
10 Front rack lunges (75,50)
* 1 barbell must be used for this workout with the same load for both movements. Substitute with dumbbells or kettlebells if you like.

Post WOD:
Agile 8

CFS Brief:
Free class Friday, June 7th.  All classes are free.  Bring a friend or tell a friend to join us for some fun and fitness!

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10 Comments

  1. Deb.
    Deb. on June 3, 2019 at 8:57 am

    The Motivator: 3+11 | 70# | 40 Singles
    Lots of fun doing WOD Prep with Jackie and then hitting “The Motivator”. This was a really good combination of movements and I felt good about my choice of weight. My double-unders must have slept in this morning because clearly they were not with me. One day…
    Great to see Kathi this morning and we had a nice block of time for mobility!

  2. Ryan
    Ryan on June 3, 2019 at 9:07 am

    4+15 @ 95#

  3. Roland
    Roland on June 3, 2019 at 10:57 am

    3+35 @95

  4. Rob M
    Rob M on June 3, 2019 at 2:42 pm

    THE MOTIVATOR: 3+27 95# singles. Tabata with Paul 100 cal.

  5. Ilana
    Ilana on June 3, 2019 at 3:36 pm

    3+55 (2 x singles / 70# first two sets of push presses and 1 set of lunges; switched to 65# after the second set of push presses). I should have gone with my initial plan of 65#, but coming in to the 6:30 and reading the weights others used in the 5:30 inspired me to go heavier! I switched when I realized that I was compromising on form. Thanks Kathi!

  6. Ilana
    Ilana on June 3, 2019 at 3:37 pm

    Nice job on those 100 cals!

  7. Deb.
    Deb. on June 3, 2019 at 4:15 pm

    The only way I am going to get 100 Cals on the rower in that amount of time, is if I eat Oreos while I row 🙂 Nice job Rob and Paul!!

  8. John
    John on June 3, 2019 at 4:43 pm

    A version of Saturdays WOD with Hanna

    30:20
    Did a 30 lb slam ball in place of clean & jerk

  9. Scott Warnetski
    Scott Warnetski on June 3, 2019 at 5:16 pm

    3+35 100#

  10. Kathi
    Kathi on June 4, 2019 at 6:59 am

    The Motivator: 4+2 @ 55# w/front squats in lieu of front rack lunges.