Bryan
Warm-Up:
Coach’s choice
WOD prep:
Prep the movements
WOD:
Peaky Blinders(40 minute cap)
For Time
1 mile Run
Then, 4 rounds of:
3 Rope Climbs
18 Thrusters (95,65)
12 Burpees over the bar
1 mile Run
*Wear a Weight Vest if you have one.
Option 2 performance:
1 mile Run
Then, 4 rounds of:
3 Rope Climbs
18 Thrusters (75,50)
12 Burpees over the bar
1 mile Run
Option 3 fitness:
1 mile Run
Then, 4 rounds of:
3 Rope Pulls ground to standing
10 Thrusters (45,35)
8 Burpees over the bar
1 mile Run
Post WOD:
Foam roll for 5 minutes
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
Peaky Blinders: 47:45 | 3 Rope Climbs | 65# | 2K Row
Never expected this one to be easy and there really is nowhere to hide. I opted to go with the 65# thrusters to Challenge myself. That worked. Thanks to MJ for the words of encouragement and to JD for the distractions while I finished up the Row. It takes a village…Tha I You Hanna for prepping us and keeping us moving!!
Can we agree Deb that when the best part of a workout is the burpees that the WOD is awful? I enjoyed the runs but that’s about it. 🤮 That was a horror show for me!
No wonder you didn’t stay for the Spartan workout Ken. This WOD did look pretty rough!
Next Saturday Tracey. Do some recruiting with your early morning crew. I’m recruiting at 7:30. Convince Lady Gagan to do it.