WOD Tuesday 10/24/17

by | Oct 23, 2017 | News | 8 comments

Rob

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

“Power Down”(Courtesy of CFNE)
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (95,65)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (95,65)

Option 2:
AMRAP 5:
15-12-9
Calorie Row
Power Snatch (75,55)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (75,55)

Option 3:
15-12-9
Calorie Row
Power Snatch (65,45)
rest 5 minutes
AMRAP 5:
15-12-9
Calorie Bike
Clean and Jerks (65,45)

Post WOD
Lax ball scaps 2 minutes per side

8 Comments

  1. JD
    JD on October 24, 2017 at 6:52 am

    That was an intense workout after a couple of days away…
    Round 1 – 1 round even @ 65#
    Round 2 – 1 round even @ 65# (tried 95# for the first 5 reps and had to lower).

  2. Deb.
    Deb. on October 24, 2017 at 1:29 pm

    Power Down:
    Round 1: 53 | 50# Snatch
    Round 2: 46 | 65# Clean and Jerk
    Fund times with the noon crew – thanks Hanna!

  3. JoeA
    JoeA on October 24, 2017 at 1:34 pm

    61 RX
    69 RX

    Pro tip: Go as hard as possible on the row / bike. Everything will be just finnnneee.

  4. Deb.
    Deb. on October 24, 2017 at 1:36 pm

    Aaahhh…was that the secret?!

  5. Ken A.
    Ken A. on October 24, 2017 at 2:05 pm

    I thought the secret was to do front rack kettle bell lunges instead of the clean and jerks like I’m going to do at 7:30 tonight …… said no one …… ever.

  6. Deb.
    Deb. on October 24, 2017 at 2:35 pm

    Ken, I think that is an acceptable scale. They may even change the WOD for you and make it front rack barbell walking lunges…backwards. With your eyes closed.

  7. Ken A.
    Ken A. on October 24, 2017 at 4:12 pm

    Deb — I’m just hoping that I can walk tonight after that debacle of a WOD yesterday.

  8. John(Frozen)
    John(Frozen) on October 24, 2017 at 5:43 pm

    1 + 3 75 reps rx
    69 reps rx