Talk to the hand cause I ain’t gettin’ back on that bike!
Warm-Up
Coach’s choice
WOD prep
Prep the movement.
WOD
“RONEY” HERO WOD
4 Rounds For Time
200 meter Run
11 Thrusters (135,95)
200 meter Run
11 Push Presses (135,95)
200 meter Run
11 Bench Presses (135,95)
Option 2:
(95,65)
Option 3:
(75,55)
*Athletes must use same load for all movements. Scale loads as needed.
CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.
I’m calling B.S. on that caption. Deb loves the 🚴♀️.
Lots of good energy getting after a hero WOD this morning.
I had too many modifications to write on the board…
Round 1: 50m run…PVC thrusters…50m run…75# strict press…50m run…75# bench press.
Round 2: 100m run…PVC thrusters…100m run…75# strict press…100m run…75# bench press.
Round 3: 150m run…PVC thrusters…150m run…75# strict press…150m run…95# bench press
Round 4: 200m run…PVC thrusters…200m run…75# strict press…200m run (including the last 50 as a “sprint”)…95# bench press.
19:24
Roney: 30:00 | 65#
A nice 7:30 crowd this morning to honor a Hero! This was a great WOD that definitely reminded you where all of your shoulder muscles are 😬 I chose the right weight for me and felt good throughout. And I agree with the caption for today’s photo…no bike!!! Thanks John for getting us ready for this one.
You know it Ken!!
Great work this morning JD! The running looked really good. Thanks for the spot and the yells this morning 👍
Thanks Deb! Your thrusters looked awesome today!
Roney
23:26 @95 option 2
Runs where a slog. Barbell movements unbroken..