WOD Saturday 5/13/17

by | May 12, 2017 | News | 6 comments

1. Warm-up
Coaches choice

2. Wod prep
Strength/Skill

3. Wod
Davito

21 Thrusters (95,65)
21 Kettlebell Swings (70,53)
400m Run
15 Thrusters (95,65)
15 Kettlebell Swings (70,53)
400m Run
9 Thrusters (95,65)
9 Kettlebell Swings (70,53)
400m Run

Option 2:

21 Thrusters (75,55)
21 Kettlebell Swings (53,35)
400m Run
15 Thrusters (75,55)
15 Kettlebell Swings (53,35)
400m Run
9 Thrusters (75,55)
9 Kettlebell Swings (53,35)
400m Run

Option 3:

15 Thrusters (45/35)
15 Kettlebell Swings (35,26)
200m Run
12 Thrusters (45/35)
12 Kettlebell Swings (35,26)
200m Run
9 Thrusters (45,35)
9 Kettlebell Swings (35,26)
200m Run

4. Post Wod
Couch stretch 2 minutes per side.

6 Comments

  1. Deb
    Deb on May 13, 2017 at 9:38 am

    Davito: 14:11 | 50# Thrusters, 35# KBS
    Nice job to everyone in the 6:30 – especially Ilana who stuck with the 44# kettlebell!!

  2. CFS
    CFS on May 13, 2017 at 9:41 am

    Ya!! 1st blog post on new site!!!!

  3. Deb
    Deb on May 13, 2017 at 9:52 am

    It’s rare I can be first at anything!!

  4. Cato
    Cato on May 13, 2017 at 1:09 pm

    Davito: 12:41 | 55# Front squat from the rack #44 kettle bell swings (Russians)
    Can’t wait for the hand cast to come off!!

  5. Ilana
    Ilana on May 13, 2017 at 7:17 pm

    Thanks Deb! I think keeping the 35# kettle bell next to me as my security backup was the key! That and CJ’s voice in my head telling me that if I couldn’t do it unbroken, I should use the lighter weight!…

  6. Ilana
    Ilana on May 13, 2017 at 7:18 pm

    Oh and my WOD time:
    13:15 / 55#, 44#