WOD Thursdays 6/1/17 Bring a Friend Day

by | May 31, 2017 | News | 7 comments

Warm-up
Coach’s choice

WOD prep
Rope Climbs

WOD
Teams of 2 one person works while the other rests.
3 Rounds for time
80 Back rack reverse sandbag lunges (50, 35)
Cal Bike (70, 50)
6 15′ Rope Climbs (Rx+ Legless rope climbs)

 *Scale KB load as needed.
Rope climb options:
1. 12′ climb
2. Rope pulls 3:1
3. Cargo net climb

Post WOD
Foam roll with your friend.

 

7 Comments

  1. Deb.
    Deb. on June 1, 2017 at 9:02 am

    Team “Short and Shorter” with Ilana (I am shorter for those keeping score): 26:30 Rx
    A fun little triplet that sneaks up on you in each segment!

  2. Roland
    Roland on June 1, 2017 at 1:32 pm

    Team “Old and Broken” – Roland & Dave F.
    23:04 subbed 8 GHD’s for 1 rope climb

  3. Joe A
    Joe A on June 1, 2017 at 2:46 pm

    Team CC Rider, Johnnie Boy and Joey A
    Not sure of the time but I’m pretty sure it was a world record.

  4. Alex Badaracco
    Alex Badaracco on June 1, 2017 at 6:07 pm

    Alex & Elizabeth Hitti
    19:45 Mens RX

  5. Dawn B
    Dawn B on June 1, 2017 at 6:39 pm

    Barnes Beasts (Dawn & Isaiah)
    18:42 Women’s RX

  6. John(Frozen)
    John(Frozen) on June 1, 2017 at 6:40 pm

    20:11

  7. Ken A.
    Ken A. on June 1, 2017 at 9:37 pm

    Twenty-three something with Paul. Had a great comeback to catch Rob & Tim. That was a tough one. And a great night to welcome Crazy Mike (the one-armed bandit) back to 7:30. Thanks for the rope climbing tips CJ.