WOD Monday 6/12/17

by | Jun 11, 2017 | News | 11 comments

Warm-up
Coach’s choice

WOD prep
Ring Dips

WOD
800 M Run
50 Wall balls(20,14)
40 Ring Dips
50 Wall balls(same)
800 M Run

Option 2:
800 M Run
50 Wall balls(14,10)
40 Ring Dips with bands
50 Wall balls(same)
800 M Run

Option 3:

800 M Run
25 Wall balls(10,5)
20 Bar dips or push-ups 
25 Wall balls(same)
800 M Run

Ring dip options:
1. Scale volume
2. Bands
3. Bars
4. Push-ups

Post WOD

Lax Ball on pec for 2 minutes / side

11 Comments

  1. Elizabeth
    Elizabeth on June 12, 2017 at 11:22 am

    23:10 Rx

  2. Dawn B
    Dawn B on June 12, 2017 at 12:54 pm

    “If it doesn’t challenge you it won’t change you.” — Apply to anything in life. Definitely rang true in today’s WOD. Wall balls & dips are weaknesses of mine, but I’m making progress & that is all that matters.
    14# WB to 9′ target
    15 strict ring dips + 35 with band ….. And as I write this I realize I can’t do math & I did 10 extra dips!!! Oh my, no wonder it took me so long 😩

  3. Roland
    Roland on June 12, 2017 at 1:24 pm

    A toasty nooner today!
    20:35 – HR Push Ups for Ring Dips

  4. DT
    DT on June 12, 2017 at 1:47 pm

    Lots of digging deep today! Dawn’s quote is spot on!

    Dip Wod
    25 ring dips. Run and WB’s RX
    22:06

  5. Dawn B
    Dawn B on June 12, 2017 at 1:50 pm

    Wait …. maybe I didn’t & I just wrote it down wrong. I don’t know. Wall balls make me crazy 🤣

  6. Kathi
    Kathi on June 12, 2017 at 4:08 pm

    Dawn hit the nail on the head. Wall balls grrrrrrr . . . ring dips getting stronger that is good, the running, ugh, the running!

    Dip Wod
    25 ring dips, 10# ball to 9′
    26:07

  7. Deb.
    Deb. on June 12, 2017 at 6:26 pm

    Dippin’ Dips: 21:08 | 10# WB | Red Band Ring Dips
    Wall Balls are starting to come together…about time

  8. Alex Badaracco
    Alex Badaracco on June 12, 2017 at 8:30 pm

    20:03 RX

  9. Ken A.
    Ken A. on June 12, 2017 at 8:59 pm

    Despite Hanna’s excellent coaching, the 7:30 Crew was like Jeb Bush tonight: low energy.

    Too hot, too humid, poor air quality and WAY too many wallballs. Everyone was drenched and everyone was huffing and puffing at the end.

  10. Ken A.
    Ken A. on June 12, 2017 at 9:13 pm

    ….. and yes, Dawn’s quote nailed it.

  11. Ilana
    Ilana on June 13, 2017 at 5:05 am

    Reading the above comments made me feel better about my performance yesterday! I felt like I could barely finish sets I thought were reasonable and had very low energy…

    My scales changed in the middle of the WOD because I tried anything to just get through it!

    Time: 22:40
    Scales:
    14# wall ball to target, but switched it to 40 instead of 50
    15 ring dips with a red band, then 25 dips with a blue band
    Oh and the run: slowish to slower!

    Bit I’m pretty sure I got a little fitter anyway 😊