WOD Tuesday 10/30/18

by | Oct 29, 2018 | News | 7 comments

Warm-Up
Coach’s choice

WOD prep
Hang Power Clean
Build to a Heavy Single

WOD
“Hangman”
For Time:
21 Hang Power Cleans (135,95)
21 Lateral Barbell Burpees
100 Double Unders
15 Hang Power Cleans (135,95)
15 Lateral Barbell Burpees
75 Double Unders
9 Hang Power Cleans (135,95)
9 Lateral Barbell Burpees
50 Double Unders

Option 2:
For Time:
21 Hang Power Cleans (115,75)
21 Burpees
50 Double Unders
15 Hang Power Cleans (115,75)
15 Burpees
25 Double Unders
9 Hang Power Cleans (115,75)
9 Burpees
100 Single Unders

Option 3:
For Time:
15 Hang Power Cleans (75,50)
15 Burpees
200 Single Unders
12 Hang Power Cleans (75,50)
12 Burpees
150 Single Unders
9 Hang Power Cleans (75,50)
9 Burpees
100 Single Unders

Endurance & Stamina
5k row every 3 minutes perform 10 unbroken HSPU

CFS Brief:
Our In House Throwdown is this Saturday November 3rd. We will be running 1 adult class @ 6:30 am. *All adult and Kids/Teens for the rest of the morning will be cancelled.
Thank you.

*In-house Throwdown Saturday, 11/3/18
Check in starts at 7:30am.  Athlete’s meeting at 8:00am.  First heat goes off at 8:30am.
Teams of 2 have been chosen!

*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybox 109 in Natick.

7 Comments

  1. JD
    JD on October 30, 2018 at 7:41 am

    Hang muscle clean to 135#

    Wod: 8:27

    21-15-9
    Hang muscle clean (95#)
    Pushups
    60-40-30 Russian twists (10#)

  2. Ryan
    Ryan on October 30, 2018 at 9:14 am

    HPC: 205#

    Wod: 10:00 Rx

    Dubs were a little sloppy, but fun WOD

  3. Deb.
    Deb. on October 30, 2018 at 9:22 am

    Rest Day today Ken. WOD looks really good though. I recommend you use Ryan’s time as something to shoot for 🙂 Also, the Endurance WOD looks great!!

  4. Ken A.
    Ken A. on October 30, 2018 at 2:07 pm

    Thanks Deb. Enjoy the rest. It does a body good. Last night at 7:30 we figured out the WOD with Jana’s help by splitting the rowing in half. I look forward to your review of the Wednesday WOD.

  5. Deb.
    Deb. on October 30, 2018 at 6:00 pm

    Sorry, forgot to write back before last night!! I think splitting the row is the way to go on yesterday’s WOD!

  6. keith
    keith on October 30, 2018 at 6:48 pm

    HPC: 185
    Hangman: 15:51 OPT2 (115#, 75, 50, 25)

  7. Roland
    Roland on October 30, 2018 at 9:33 pm

    HPC #195
    WOD: 11:15 RX