WOD Tuesday 1/29/19

by | Jan 28, 2019 | News | 10 comments

“Day 27 Nutrition Challenge!

Warm-Up
Coach’s choice

WOD prep
Push Jerk
Build to a Heavy Set of 3 out of the rack

WOD
Take your Medicine
Option 1 (CF Opens Competitive):
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Russian Kettlebell swings(70,53)
15 Lateral Barbell Burpees
9 Push Jerks (135,95)

Option 2 (Sports performance):
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Russian Kettlebell swings(53,35)
15 Lateral Barbell Burpees
9 Push Jerks (115,75)

Option 3 (Functional fitness):
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Russian Kettlebell swings(35,26)
15 Lateral Barbell Burpees
9 Push Jerks (75,50)

*Scale loads as needed.

Post WOD:
Banded overhead distraction.

CFS Brief:
*Sunday 2/3/19  Q & A with Coach John 11:00 am to noon.  If you plan on coming to the Q & A please email me so I can get an accurate head count.  john@cfsyn.com
*Day 27 Nutrition Challenge!
*CrossFit Opens start in 25 days!

“

10 Comments

  1. JL
    JL on January 29, 2019 at 7:07 am

    Take your Medicine. 16:16. #115 heavy push press. Struggled with overheads today. Dropped from #115 to #95 for WOD. Glad I did. #53 RKB. Thanks Andrew for getting me through last set.

  2. JD
    JD on January 29, 2019 at 7:31 am

    WOD prep: 3 rep push jerk to 175# from the rack

    WOD: 15:22
    RKBS @ 70#, 115# push jerk

  3. Deb.
    Deb. on January 29, 2019 at 7:54 am

    Bummed to miss this one, but do recognize the need and value of a rest day 🙂 Nice job to JD and JL on the workout! If you ever want to do it again, I’ll be looking for company…

  4. Rob M
    Rob M on January 29, 2019 at 8:16 am

    Take your Medicine: 14:09 Rx. 205# push jerk. Breakfast Wednesday tomorrow!

  5. JL
    JL on January 29, 2019 at 9:16 am

    Anytime Deb. Happy to support my 530AM teammate. You have gotten me through many of my burpee mind wars.

  6. Deb.
    Deb. on January 29, 2019 at 9:25 am

    Ha! I will remember that offer 🙂 Nice job working through this one. I’m sure you flew through the row and then just had to buckle down for those burpees. We’d make a great team on this one!!

  7. Ryan
    Ryan on January 29, 2019 at 9:36 am

    14:57 rx

    165 on the pj.

  8. John
    John on January 29, 2019 at 11:38 am

    155 push jerk
    13:36 rx
    Unbroken swings & jerks. Slow row and burps.

  9. Deb.
    Deb. on January 29, 2019 at 12:19 pm

    Sounds like someone needed the “Burpees Princess” to step in this workout 🙂

  10. John
    John on January 29, 2019 at 7:52 pm

    Fairy princess or just princess?