WOD Thursday 5/16/19

by | May 15, 2019 | News | 4 comments

Warm-Up:
10/7 Calorie row
10 Double unders or 20 single unders
10 Groiners
10 Frog jumps
10 Fire Hydrants (5R/5L)
10 Hand release push-ups 
one arm Sampson stretch (30 seconds each side)

WOD prep:
10 1 arm KB deadlifts (5 each arm)
10 1 arm KB swings (5 each arm)
5 KB around the worlds
5 KB goblet
*Build to WOD weight

WOD:
Butterbean
3 rounds for time
20 Alternating single arm Russian kettlebell swings (53,35)
20 Hand release push-ups
*Scale Load for KB swings as needed.  Shoot for unbroken swings!

then

2 Rounds:
27/21 Calorie Row
75 Double Unders or 150 singles

Then

1 Round:
50/35 Calorie Bike

Post WOD:
Agile 8

CFS Brief:
Day 16 Nutrition Challenge
**Memorial Day Murph**
Monday, May 27th!
2 classes
8 am and 9:30 am.

4 Comments

  1. Ryan
    Ryan on May 16, 2019 at 9:58 am

    13:50 rx

  2. Roland
    Roland on May 16, 2019 at 1:47 pm

    15:48 RX.
    My brain and legs did not work well with the rope today. 😉

  3. Rob M
    Rob M on May 16, 2019 at 3:28 pm

    Butterbean: 16:36 Rx singles. I was still lying on the floor struggling to finish my push-ups when everyone else was rowing! Too many butter beans…

  4. John
    John on May 16, 2019 at 9:59 pm

    13:55 rx