WOD Monday 7/30/18

by | Jul 29, 2018 | News | 10 comments

Warm-Up
Coach’s choice

WOD prep
Build to a heavy Bear Complex

WOD
The Rowing Bear
AMRAP 20
1 x Bear Complex @ 0.75 x BW
15/10 Cals Row

*1 Bear complex is 5 movement of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

Option 2:
 AMRAP 20
1 x Bear Complex @ 0.50 x BW
15/10 Cals Row

Option 3:
AMRAP 20
1 x Bear Complex @ 0.25 x BW
15/10 Cals Row

*Scale load as needed.

Post WOD:
Foam roll for 5 minutes.

Endurance & Stamina
EMOM 20:
Odd minute 40 double unders or 80 singles
Even minute 10 burpees
.
CFS Brief:
Free class Friday, August 3rd for anyone looking to try CrossFit for the first time.

10 Comments

  1. Ken A.
    Ken A. on July 29, 2018 at 9:45 pm

    Deb —

    Was away for the weekend and just now read that you did the mike stone carry with Becca. What am I? Chopped liver? Sometime I want to try that one.

    The Monday WOD looks great for 7:30.

  2. Ken A.
    Ken A. on July 29, 2018 at 9:51 pm

    * mile. Not “mike.”

    I was thinking of Mike O’Neill who will be my one mile stone carry partner.

  3. Deb.
    Deb. on July 30, 2018 at 8:47 am

    We did do it and it was fun! I’d do it again as I would not want you to miss out on a good time 🙂

  4. Deb.
    Deb. on July 30, 2018 at 8:49 am

    Biking Bear (more people than rowers): 12+1 Complex + 2 Calories on the Bike | 64% BW
    Nothing like a little biking practice! Enjoyed the workout and the Bear Complex. Found a good pace and maintained that for the 20 minutes.

  5. JL
    JL on July 30, 2018 at 9:00 am

    Rowing Bear. 12 + 1 complex. #75. Front squat is my limiting move right now. But about a month ago we did jumping bear and I was at #55. Llana and Leo were my pace setters next to me who were crushing it today.

  6. Ilana
    Ilana on July 30, 2018 at 10:09 am

    Rowing Bear: 13 rounds / 75#(57% of my weight and and 75% of somebody else’s body weight!)

    I really liked today’s WOD. Can’t believe how big the 5:30 class has been lately – nice job to John for keeping us all in line!

  7. Deb.
    Deb. on July 30, 2018 at 11:11 am

    Nice job John!!! Good luck keeping up with Ilana…:)

  8. Roland
    Roland on July 30, 2018 at 1:38 pm

    Rowing Bear: 10+1 #135
    This felt better than expected given yesterdays squats

  9. Tracey
    Tracey on July 30, 2018 at 1:50 pm

    Rowing Bear: 11 @ 55#

    I liked today’s WOD too. It was my first time doing back squats since my knee surgery and I found them easier than the front squats. Hmmm. Squats are still a bit of a challenge for me mobility wise but happy with how this one went.

  10. Justin
    Justin on July 31, 2018 at 7:16 am

    11 rounds at 125# (technically 78% of body weight!)