WOD Saturday 5/18/19

by | May 17, 2019 | News | 5 comments

Isabel & Tracey

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Ant-Man For time (40-minute cap)
20 strict pull-ups
20 Strict Barbell press (75,50)
1-mile run
1200 m row
15 strict pull-ups
15 Strict Barbell press (75,50)
800m run
800 m row
10 strict pull-ups
10 Strict Barbell press (75,50)
400 m run
400 m row

*Scale loads and volume to allow you to get the pull-ups and strict press in 2 sets or less.

Post WOD:
Agile 8

CFS Brief:
Day 18 Nutrition Challenge
**Memorial Day Murph**
Monday, May 27th!
2 classes
8 am and 9:30 am.

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5 Comments

  1. Eric Bucher
    Eric Bucher on May 18, 2019 at 8:55 am

    Ant-Man: 32:50 with 55# press

  2. Deb.
    Deb. on May 18, 2019 at 9:53 am

    Ant Man: 39:50 Rx I do love the longer WODs and this one did not disappoint! The runs and rows became a bit of a slog due to a stubborn hamstring, but worked through it and came in just under the cap. It was great day to be outside and enjoy the sunshine ☀️ Thanks Frozen for putting up the challenge and a special thanks to Eric for taking a few extra minutes for some running form tips. Very helpful!

  3. Ryan
    Ryan on May 18, 2019 at 12:36 pm

    29:15 rx

  4. Scott Warnetski
    Scott Warnetski on May 18, 2019 at 5:47 pm

    30:20 Rx.

    Ryan was a good rabbit during this one!

  5. JL
    JL on May 19, 2019 at 12:00 pm

    Ant man. 43:20. Banded pull ups. Remainder rx.