Warm-Up:
Coach’s choice
WOD prep:
Prep the STOH to heaviest WOD weight.
WOD:
“Three Dog Night”
Teams of 3
AMRAP 30:
12/8 Calorie Bike
10 Wallballs (20,14)(10′)
5 STOH
1st 6 Rounds: (95,65)
2nd 6 Rounds: (115,75)
3rd 6 Rounds: (135,95)
4th 6 Rounds: (155,105)
*Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
*Partner with similar strengths if possible but not necessary. Each round should be a sprint.
Option 2:
Teams of 3
AMRAP 30:
12/8 Calorie Assault Bike
10 Wallballs (20,14)(10′,9′)
5 STOH
1st 6 Rounds: (75,55)
2nd 6 Rounds: (95,65)
3rd 6 Rounds: (115,75)
4th 6 Rounds: (135,95)
Option 3:
Teams of 3
AMRAP 30:
12/8 Calorie Assault Bike
10 Wallballs (14,10)(10′,9′)
5 STOH
1st 6 Rounds: (45,30)
2nd 6 Rounds: (50,35)
3rd 6 Rounds: (55,40)
4th 6 Rounds: (60,45)
Post WOD:
Foam roll lats. 2 minutes per side.
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4th of July schedule: 1 class at 8:00 am
Three Dog Night: “The Sisters, A Dottir, and a Stud”: 35:20
Lots of fun working with Michelle, Ilana, and MJ at his morning! And yes, my teammates were the most enjoyable part of this workout 😬 Actually, the bike went quite well today. The Wall Balls lived up to expectations – I had to no rep myself twice in the FIRST round for missing the Wall entirely. I think you should get extra credit for that. My STHOH was 65, 75, 85 and stayed at 85. 95 felt way better in warm up than it did 20 Minutes into the workout. Love the team workouts! Thanks Frozen!
Three Dog Night with Elizabeth and Kristin: 35:57 E & K 65, 75, 85, 95 K 65,65, 75, 85 we all used the 14# ball. The wall balls definitely slowed me down. E & Kristin rocked them every single round, we all had some no-reps to contend with but we kept right on going! Fun way to begin a Saturday Ladies!!! Thanks John =)
Three dog night. 32:45. Great to meet and team up with Chris and Greg. Did 2rds each. #95,#105#115. Chris and Greg did great on the STOH. My technique got the best of me in last rounds and completed in two sets. Way to get after it Kathi, a great strong finish.
Thanks for adopting me into your already formed team of three even though I couldn’t get my butt there on time this morning! I had my very own bar, and progressed at a different pace than the rest of my team for the STOH: 65,70,75,80
Those were definitely challenging after the wallballs (14# to the target)…
Fun way to start my vacation! Michelle, John and I will try to find some French-speaking CrossFit boxes in Canada!