WOD Sunday 8/19/18

by | Aug 18, 2018 | News | 5 comments

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
“Shipwreck”
5 Rounds:
500 Meter Row
10 Wreck Bag Cleans (50,35)
16 Wreck Bag Reverse Lunges (50,35)
24 AbMat Sit-ups

Post WOD:
Banded hip distraction 2 minutes per side.

Endurance & Stamina:
3 mile sand bag run. Perform 50 burpees after each mile

5 Comments

  1. Ken A.
    Ken A. on August 18, 2018 at 5:44 pm

    Deb —

    The Endurance WOD has your name written all over it.

  2. Deb.
    Deb. on August 19, 2018 at 9:48 am

    Totally – wanna do it with me?! I WILL be doing that one.

  3. Deb.
    Deb. on August 19, 2018 at 9:53 am

    Shipwrecked: 28:48 Rx
    I am renaming this “shinwrecked” due to the number of times the bag scraped my shins on the cleans! Tough WOD for me, but was glad to get through it. As CJ said to me during my last row, “At least it’s not the bike!”
    Thanks Coach.

  4. Ilana
    Ilana on August 19, 2018 at 11:15 am

    24:49 (44# kettle bell Russian swings instead of sandbag cleans). The row was really hard. The thought of it almost kept me home, which is part of the reason I actually showed up (late!) to the 9:30. As always, glad I did, and fun to work out with the “later” crew. Thanks for a great class, CJ! And sorry about your shins, Deb!

  5. Ken A.
    Ken A. on August 19, 2018 at 11:32 am

    My knee isn’t up for it yet, but I’ll do it in the fall. We just need tunes (Roxanne) to do the burpees to.