WOD Thursday 8/17/17

by | Aug 16, 2017 | News | 5 comments

Billy T. applying his fitness!

Warm-up
Coach’s choice

WOD prep
Max unbroken strict pull-ups as soon as you come off the rig go into max time hand stand hold or plank hold.

WOD
Running on Empty
4 rounds for time
30 double unders or 90 speed steps
30/21 Calorie bike
300m run
*Rest 2 minutes between rounds.

Post WOD
Kettle bell calf smash 2 minutes per side.

5 Comments

  1. Ken A.
    Ken A. on August 16, 2017 at 8:20 pm

    What? No caption contest for Billy T? It almost rivals Johnny CrossFit in the sludge at the Dunking Wall.

  2. John Downes
    John Downes on August 17, 2017 at 7:37 am

    Strict Pull-ups = 10
    Handstand Hold 1:07
    WOD: 20:05 Rx

  3. Deb.
    Deb. on August 17, 2017 at 8:01 am

    Strict Pull Up: 8
    Handstand Hold: 2 minutes
    Running on Empty: 23:05 | 90 Speed Steps
    Reminded me of the good ‘ole days of triathlon training with the bike to run transition. Thank goodness we don’t have a pool nearby.

  4. Ilana
    Ilana on August 17, 2017 at 8:57 am

    Strict pull-ups: 6
    Handstand hold: 1:18

    WOD: Slow! I felt like I had cement in my shoes today! 23:56ish (90 speed steps)

  5. Ryan
    Ryan on August 17, 2017 at 9:26 pm

    Pull-ups 18
    Hold :50 ..shoulders are fried this week
    Wod: 16:42 rx