WOD Sunday 7/9/17

by | Jul 8, 2017 | News | 5 comments

Warm-up
Coach’s choice

WOD prep
Build to your wod weight dead lift.

WOD
2 rounds for time
Run 800 meters
10 deadlifts(315,210)
Run 800 meters
50 sit-ups

Option 2:
2 rounds for time
Run 800 meters
10 deadlifts(255,175)
Run 800 meters
50 sit-ups

*If suggested loads are too heavy, consider using approximately 70% of your deadlift 1RM as a guideline.

Option 3:
2 rounds for time
Run 400 meters
10 deadlifts(135,95)
Run 400 meters
30 sit-ups

*The deadlift should be challenging but not to the extent that mechanics breakdown. If mechanics break down significantly, especially the ability to maintain a neutral spine, lighten the load.

Post WOD
Banded hamstring stretch 2 minutes per side.

5 Comments

  1. Deb.
    Deb. on July 9, 2017 at 8:38 am

    Deb and Ted’s Excellent Adventure: 24:06 | 135# (75% 1RM) Fun time with Ted – I do love sit ups 😬 Thanks for the coaching Hanna!

  2. John(Frozen)
    John(Frozen) on July 9, 2017 at 9:45 am

    Deb and Ted’s Exellent Adventure
    23:33rx

  3. Ted
    Ted on July 9, 2017 at 2:29 pm

    Deb and Teds Excellent Adventure!

    25:20 225#

    Deb -Great job!! You smoked me on the sit-ups!

  4. Ken A.
    Ken A. on July 9, 2017 at 2:41 pm

    According to Dave F., this was a WOD that Merri asked for but then could not go to because a boy band got in the way. We had fun running (again and again and again) without you Merri! Fun 9:30 this morning with great coaching by Hanna, but also some Russian collusion was going on between Big Ken Earley and Ilya toward the end. What was up with that?

  5. Merri
    Merri on July 16, 2017 at 9:25 am

    Finally got to do it today!
    23:20RX! Happy Sunday!