WOD Sunday 7/8/18

by | Jul 7, 2018 | News | 3 comments


Warm-Up
Coach’s choice

WOD prep
Prep the dead lift to WOD weight.

Skill: Hand stand walking.

WOD
Wild Side
10 rounds for time
3 HSPU
6 Dead lifts(225,150)
9 Calorie row
10m hand stand walk

Option 2:
10 rounds for time
3 Box HSPU
6 Dead lifts(155,105)
9 Calorie row
3 wall walks
*Reduce the wall walks to 2 or 1 if needed.  Choose a number that will challege you.

Option 3:
10 rounds for time
3 DB strict press(50,35)
6 Dead lifts (135,95)
9 Calorie row
10m Bear crawl
*Scale strict press & dead lift load as needed.  Pick loads that will challenge you but still allow you to keep good form.

Post WOD:
Banded hamstring stretch. 2 minutes per side.

 

3 Comments

  1. Ilana
    Ilana on July 8, 2018 at 9:39 am

    Great workout! Happy with my scales.
    28:22 (2 wall walks, 135# deadlift)

    Thanks to Hanna for a fun class!

  2. Deb.
    Deb. on July 8, 2018 at 10:10 am

    Wild Side: 28:56 | 3 HSPU To 1.5 AbMats | 135# DL | 3 Wall Walks
    I agree with Ilana! This was a tough but really good workout and I hit the scales right on. Thank you Hanna!!

  3. JD
    JD on July 8, 2018 at 1:39 pm

    Three for three hitting scales….even if I finished right as the next class was starting (30:05).
    10 rounds
    3 HSPU
    6 Deadlifts Rx (225)
    9 cal row
    5m handstand walk which was the challenge for me. Got better as time went on but knew 10m was not the smart move for me.

    Thanks Hanna.