WOD Saturday 6/3/17

by | Jun 2, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Deadlifts build to wod weight.

WOD

21-15-9

Deadlifts (225,155)
Ring Dips
800 M Run after the 21’s
600 M Run after the 15’s
400 M Run after the 9’s

Options for ring dips:
1. Scale volume
2. Banded ring dips
3. Bar dips
4. Banded bar dips
5. Box dips

*Scale loads as needed.

Option 2:

15-12-9

Deadlifts (185,125)
Ring Dips
800 M Run after the 21’s
600 M Run after the 15’s
400 M Run after the 9’s

Option 3:

12-9-6

Deadlifts (95,65)
Ring Dips
400 M Run after the 21’s
300 M Run after the 15’s
200 M Run after the 9’s

Post WOD
Banded hamstring stretch. 2 minutes per side.

6 Comments

  1. Deb.
    Deb. on June 3, 2017 at 9:42 am

    WOD: 16:38 | 120#, Red Band Rings

  2. John(Frozen)
    John(Frozen) on June 3, 2017 at 9:51 am

    14:01 rx

  3. Ryan
    Ryan on June 3, 2017 at 1:38 pm

    13:29 rx

  4. John(Frozen)
    John(Frozen) on June 3, 2017 at 5:27 pm

    Nice time!I need to run faster.. I did my dead lifts and dips unbroken but ran like a turtle:)

  5. Ryan
    Ryan on June 3, 2017 at 9:03 pm

    I should have gone unbroken across, or at least attempted

  6. John(Frozen)
    John(Frozen) on June 4, 2017 at 6:31 am

    If I had done the wod with you I would have needed the AED after the last run:)