WOD Sunday 9/10/17

by | Sep 9, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Back Squat

WOD

 Fist of Fury
5 Rounds
1 Minute Max Back Squats(3/4,BW)
Rest 1 Minute
1 Minute Max Wall balls (20, 14)
Rest 1 Minute

*Athletes should shoot for a weight in the back squat and wall ball that they can stay with for a minutes.
*Back squats come from the floor.

Option 2:
5 Rounds
1 Minute Max Back Squats(1/2,BW)
Rest 1 Minute
1 Minute Max Wall balls (14,10)
Rest 1 Minute

Option 3:
5 Rounds
1 Minute Max Back Squats(1/4,BW)
Rest 1 Minute
1 Minute Max Wall balls (10, 7)
Rest 1 Minute

*Scale loads as needed.

Post WOD
Couch Stretch

 

6 Comments

  1. Deb.
    Deb. on September 10, 2017 at 12:00 pm

    3,016 Reps of Remebrance with JD, Ilana, Michelle, Becka, Jackie, and Tracey. Completed the 3,016 Burpees as a team (two athletes working) in 1 hour 14 minutes. For those who are counting, that is 444 Burpees per person. Great teamwork and a lot of fun!

  2. Roland
    Roland on September 10, 2017 at 2:27 pm

    Fists of Fury:
    60/106
    #125/#20

  3. John(Frozen)
    John(Frozen) on September 10, 2017 at 2:27 pm

    Nice work guys! This gives me an idea to do a team 3000 calorie bike wod.. What do you thik Deb?

  4. JD
    JD on September 10, 2017 at 3:30 pm

    Ton of fun with all of the ladies this morning…all of these memorial type / Hero WODs add such a mental component to the physical exhaustion. I found myself thinking…as we worked to check off 30 boxes each time we finished ONE HUNDRED burpees…that each of those burpees represented a life lost! So grateful that we were able to honor the memories of all of those lost!

  5. Deb.
    Deb. on September 10, 2017 at 4:38 pm

    Sign me up for the team 3,000 calorie bike workout!! I’m all in! Though it could fall on my rest day..,

  6. Ilana
    Ilana on September 10, 2017 at 9:16 pm

    Proud of our team today!