WOD Monday 7/3/17

by | Jul 2, 2017 | News | 4 comments

Wear your best American colors on Tuesday to celebrate the 4th!!

Warm-up
Coach’s choice

WOD prep
Stone to shoulder. Work up to a heavy single.

WOD

“Hit me with your best shot”
AMRAP 20
Teams of 2
10 Sand Bag Zercher Reverse Lunges (5/side)(50,35)
10 Stone to shoulder(AHAP)
20 Lateral 2-foot Sand Bag Hops (1 jump = 1 rep)

*One athlete completes a round while the other rests.
*Score is your total rounds plus reps.

Post WOD
Foam roll for 5

 

4 Comments

  1. Deb.
    Deb. on July 3, 2017 at 7:39 am

    Heavy Stone: 65#
    WOD with Jackie and Beck: 9+10 | 35# Sandbag | Becka 65# Stone, Deb/Jackie 50# Stone

  2. John Downes
    John Downes on July 3, 2017 at 8:04 am

    Heavy Stone 140#
    WOD with Ilana and Lynn – 11 rounds at the buzzer
    JD = 95# stone / 50# sandbag
    Ilana = 65# / 35#
    Lynn = 50# / 35#

  3. Sean
    Sean on July 3, 2017 at 11:09 am

    175# stone

    WOD: 10+10 35#/95# with my lovely wife.

  4. Roland (TinMan)
    Roland (TinMan) on July 3, 2017 at 1:51 pm

    #160 Stone
    Hit me with your best shot!
    Roland and Justin 12+13 #95