WOD Tuesday 1/15/19

by | Jan 14, 2019 | News | 11 comments

Day 14 Nutrition Challenge!


Warm-Up
Coach’s choice

WOD prep
1 snatch dead lift
1 hang power snatch
1 overhead squat
*Build to WOD weight heavier if capable.

WOD
“Double Date”
AMRAP 15:
15 Hang Power Snatches (95,65)
60 Double unders
15 Overhead Squats (95,65)
30/21 Calorie Row

Option 2:
AMRAP 15:
15 Hang Power Snatches (75,50)
60 Double unders
15 Overhead Squats (75,50)
30/21 Calorie Row

Option 3:
“Double Date”
AMRAP 15:
15 Hang Power Snatches (45,35)
90 Single unders
15 Overhead Squats (45,35)
30/21 Calorie Row

Post WOD
Foam roll thoracic spine.

CFS Brief:
Day 14 Nutrition Challenge!
CrossFit Opens start in 37 days!

11 Comments

  1. Deb.
    Deb. on January 15, 2019 at 8:37 am

    Ken, today was a rest day…but had I done this WOD, I would have done it 55# and done singles (unless today was the day the double under fairy paid me a visit). Get after it and have fun!!

  2. Ryan
    Ryan on January 15, 2019 at 8:58 am

    2+76 @75#

    OHS felt way better than I thought they would, but a 🐐 Wod for sure

  3. Ken A.
    Ken A. on January 15, 2019 at 9:29 am

    Thanks Deb, although my shoulders don’t really “do” overhead squats as I start to lean forward as soon as I come downward. I foresee a bit of Jack Sparrow improvising on this one. And as of this time, the soreness from the Curtis Ps hasn’t struck yet, but I imagine by 7:30 tonight I won’t be able to use my ass muscles. And since you didn’t go to 5:30 this morning there should be room for the huge crowd at 7:30 to put an extra name on the board.

    Enjoy your rest day.

  4. Deb.
    Deb. on January 15, 2019 at 9:32 am

    You should have room on the whiteboard as I’m sure the names are not written as BIG as I usually write 🙂 As for the Curtis P effect…it’s in full effect here.

  5. Deb.
    Deb. on January 15, 2019 at 9:33 am

    Nice work! Sorry I was not there to make faces at you while doing overhead squats 🙂

  6. Rob M
    Rob M on January 15, 2019 at 9:35 am

    WOD prep 135#.
    “Double Date” 2+126(15+90+15+6). 90 singles instead of 60 dubs, 95#. OHS unbroken but took a break on the last round of snatches.

  7. Deb.
    Deb. on January 15, 2019 at 9:46 am

    How was the jump shot today?!

  8. Ken A.
    Ken A. on January 15, 2019 at 10:50 am

    That was a good one yesterday. For me it’s the 24 hour rule … that’s when the soreness sets it … so I’ll have it for sure by the OHS tonight.

  9. Rob M
    Rob M on January 15, 2019 at 10:57 am

    Got a few in but would have been much better with my mentor 😁

  10. John
    John on January 15, 2019 at 7:26 pm

    Double Date
    2 + 90 RX
    Hanna kicked my butt today. 3 + 5 RX for Hanna. AKA Katrin.

  11. Deb.
    Deb. on January 16, 2019 at 8:49 am

    My “other” Twin!!