WOD Saturday 2/24/18

by | Feb 23, 2018 | News | 5 comments

Kim

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Sand Storm
Teams of 2. 1 person works while the other rests. Divide the runs and rep up however you like.
For Time:
400m run sand bag run (50,35)
50 Sand bag front squats (50,35)
50 Burpee over the sand bag
400m run (50,35)
40 Sand bag front squats (50,35)
40 Burpee over the sand bag 
400m run (50,35)
30 Sand bag front squats (50,35)
30 Burpee over the sand bag
400m Sand bag run (50,35)
*Scale sand bad load as needed

Post WOD
Foam roll for 5 minutes

Endurance and Stamina:
3 x 6 min with Level Change
Pre-set the monitor for a work time of 6:00 and a rest time of 3:00. Let your stroke rate vary as follows per interval: First and second interval: 2 minutes @ 20 spm, 1 minute @ 24 spm, 2 minutes @ 22 spm, 1 minute @ 26 spm Third interval: 1 minute @ 20 spm, 2 minutes @ 24 spm, 1 minute @ 22 spm, 2 minutes @ 26 spm. During the rest time continue rowing at light pressure.

CFS Box brief:
Opens athletes please post your scores by 8pm Monday night.

5 Comments

  1. JD
    JD on February 24, 2018 at 8:08 am

    Decided to sign up for the open, so I did 1 round of 18.1 (32 reps) RX wearing the boot.

    Then partner Wod with my beautiful bride, but without the boot. 20:54…she was RX…I did cal bike instead of run (20 cal, 24 cal, 30 cal, 36 cal)…air squats with the red beanbag 🙂 from the kids area…push-ups and abmats instead of burpees.

  2. Roland
    Roland on February 24, 2018 at 9:00 am

    Reaper & Roland
    21:03 RX

  3. Deb.
    Deb. on February 24, 2018 at 11:02 am

    Sand Storm with Stacy: 22:45Rx
    A small, but fun class at 6:30! Nice to see JD without the boot and pushing things with that red bean bag 😬 Always fun to do a partner workout!!

  4. Deb.
    Deb. on February 24, 2018 at 1:16 pm

    And a big shout out to Ted for getting after 18.1 this morning!! Awesome job!!!

  5. John Badaracco
    John Badaracco on February 24, 2018 at 5:31 pm

    Pre wod
    3 x 8 front squat @ 200

    Then team wod with Alex
    Teams of 2. 1 person works while the other rests. Divide the runs and rep up however you like.
    For Time:
    400m run sand bag run (50,35)
    50 Sand bag front squats (50,35)
    50 Burpee over the sand bag
    400m run (50,35)
    40 Sand bag front squats (50,35)
    40 Burpee over the sand bag 
    400m run (50,35)
    30 Sand bag front squats (50,35)
    30 Burpee over the sand bag
    400m Sand bag run (50,35)

    17:03 rx

    Post wod
    3 x 8 front squat @ 215