WOD Sunday 4/28/19

by | Apr 27, 2019 | News | 2 comments

Warm-Up:
Coach’s choice

WOD prep:

WOD
Crack Pot
Teams of 2
With a running clock
AMRAP 20
10 Power Cleans (135,95)
10/7 Calorie row
20 Med ball chest passes (AHAP)(6ft apart)(10 each)
@ the 20-minute mark, 400m Double Kettlebell farmers carry together(70,53)
@ the 26-minute mark, Tabata partner med ball sit-up passes. 

*One athlete works while the other rests.  Except for the med ball chest passes and farmers carry.

*Scale loads as needed. You should be comfortable moving 5 reps for the power cleans.

Post WOD:
Agile 8

CFS Brief:
*28 Day 150 Nutrition Challenge is back. Monday, April 29 to Sunday, May 26th.

 

 

2 Comments

  1. Deb.
    Deb. on April 28, 2019 at 10:45 am

    Crack Pot with Shelby: 13+10 | Power Clean: Shelby 65#, Deb 75# | 14# Med Ball | 53# KB
    Fun working wth Shelby this morning! We kept things moving during the AMRAP and then had a nice walk with the kettlebells! A good crowd this morning at 7:30 – thanks Kathi!

  2. Kathi
    Kathi on April 28, 2019 at 6:29 pm

    It was a great Sunday morning! Happy to see all the fitness happening. Well done Deb & Shelby!