Warm-Up:
Coach’s choice
WOD prep:
Prep the pull-ups and thruster or the movements of the Post-WLC WOD.
WOD: There are 2 options for today’s WOD. If you participated in the Whole Life Challenge complete the WLC Post-workout WOD. If you did not participate in the Whole Life Challenge you will be doing Hourglass
Post-WLC WOD. The workout must be completed exactly the same as you did in the Pre WLC workout.
In 11 minutes:
Run 400m, 800m, or 1200m (choose a distance you can finish in 6 minutes or less) There will be orange cones at each of the distances. If not running Bike 40,80 or 100 calories.
In the time remaining, complete as much of the following list as you can:
30 Air Squats
30 Sit-Ups
30 Plank Ups(Hands to elbows back to hands is 1 rep)
40 Reverse Lunges
40 Bicycles (elbow to the knee is 1 rep)
40 Push-Ups
50 Squat Jumps
50 Flutter Kicks
50 Mountain Climbers
100 Burpees
* For today’s WLC work count your total reps at the end of 11 minutes rest 5 minutes @ the 16-minute mark complete the rest of the workout for time including your 5 minutes rest.
or
Hourglass For time
800-m Sandbag run Option 1: (50,35) Option 2: (40,25) Option 3: (35,20)
9-7-8
Sandbag thrusters (Same)
Pull-ups
600-m sandbag run (Same)
8-7-6
Sandbag thrusters (Same)
Pull-ups
400-m sandbag run (Same)
6-5-4
Sandbag thrusters (Same)
Pull-ups
200-m sandbag (Same)
4-3-2
Sandbag thrusters (Same)
Pull-ups
Pull-up options:
1. Jumping pull-ups
2. Bar box assisted
3. Ring rows
Post WOD:
Couch stretch. 2 minutes each leg
CFS Brief:
*In House Throwdown teams of 2 guy/guy, girl/girl coming in November, stay tuned!
*Day 43 WLC. Finish up strong! Post challenge repeat WOD this Saturday! Post-WLC Body composition will start this Friday. Email us at info@cfsyn.com to schedule a day and time.
*Labor Day Adjusted Schedule
On Monday, September 2nd CFS will offer two classes –
8:00 am Adult CrossFit
9:30 am Adult CrossFit
There will be no kids classes on Labor Day.
Hour Glass: 29:11 Rx Legs did not feel much like going today, so the runs were a bit sluggish. The thrusters and pull ups moved along. A great day to be outside – thanks Frozen!
I redid the WLC workout today. Because of my ankle, I rowed 900 meters instead of running 800 m. That’s pretty equivalent time wise for me. Anyway, today I did 196 reps, and 6 weeks ago, I did 180. (I wrote 184 in the board, but I was wrong). I’ll take that as improvement! Fun to do this with to DT, especially the bonus part of finishing the WLC WOD, and ending with 100 burpees! Love all that fitness (after the fact 😬)!
25:34 rx