WOD Saturday 7/29/17

by | Jul 28, 2017 | News | 3 comments

Warm-up
Coach’s choice

WOD prep
Handstand Pushup and rope climbs practice.

WOD

Hand Crank

AMRAP 20
2 Rope Climbs
10 Handstand Push-ups
400 M Run

Option 2: 
2 rope climbs
10 box hand stand push-ups
400m run

Option 3:
6 rope pulls
10 seated dumbbell strict press(25,15)
400m run
*Scale dumbbell load as needed

Post WOD
Over head banded distraction.  2 minutes a side.

3 Comments

  1. Ilana
    Ilana on July 29, 2017 at 8:56 am

    4 Rounds RX

    I figure that I ran a mile with some obstacles in between… I would only have to do 8 to 10 more of these to be able to join the CFS team for the Spartan race next weekend! Um, maybe next year!

  2. Reaper
    Reaper on July 29, 2017 at 11:12 am

    5 minus (box HSPU). Minus because the clock ended somewhere on the run. John, get those lights and sirens installed so we know how much time is left when we’re on runs! I wish I could get upside down on the wall!

  3. John(Frozen)
    John(Frozen) on July 29, 2017 at 12:21 pm

    Hand Crank
    5 + 8rx
    Justin and Matt killed it with 6 rounds even!