WOD Saturday 10/7/17

by | Oct 6, 2017 | News | 7 comments

I just love team work outs!

Warm-up
Coach’s choice

WOD prep
Ring dips

WOD

Space Cowboy
Teams of 2
*Partition Reps and run however you like.
AMRAP 25
20 Deadlifts (185,125)
40 Cal Bike
20 Ring Dips
400 M Run

*Scale dead lift load as needed.  You should be looking to hit between 5 and 10 reps each set.

Ring dip options:
1. Bands
2. Bar dips
3. Leg assisted knees bent feet behind.

Post WOD
5 attempts at a max handstand hold then mobilize.

CFS Brief:
*Regular Schedule Columbus Day!

7 Comments

  1. Deb.
    Deb. on October 7, 2017 at 8:38 am

    Space Cowboy with Lynn and Gia: 3+80+100M
    DL: Gia 65#, Deb/Lynn 105#
    Dips: Gia Push Ups, Deb Red Band on Rings, Lynn Blue/Red on Rings
    I love the bike!!! Thanks John!

  2. Ryan
    Ryan on October 7, 2017 at 9:20 am

    5+18 rx w/ Justin 2

  3. Elizabeth
    Elizabeth on October 7, 2017 at 12:18 pm

    4+20 RX with Dawn.
    I love partner workouts!

  4. John(Frozen)
    John(Frozen) on October 7, 2017 at 1:25 pm

    Space Cowboy
    5+80 rx with Alex.

  5. JD
    JD on October 7, 2017 at 1:36 pm

    So happy to have MJ back in here wodding!
    4+20 @ 165# for JD / goblet squats for MJ. Dips Rx for JD and banded for MJ.

  6. Roland
    Roland on October 7, 2017 at 4:34 pm

    4+80 RX with Drop-in Jimbo!

  7. John(Frozen)
    John(Frozen) on October 7, 2017 at 7:34 pm

    CFNE Seal Foundations Fundraiset Wods

    Murph with Alex,Jon K.
    20:43rx

    Nate
    20 +6