WOD Tuesday 3/6/18

by | Mar 5, 2018 | News | 9 comments

Warm-Up
Coach’s choice

WOD prep
Warm the dead lift up to wod weight

WOD
Shake Rattle & Roll
Teams of 2.  Divide the reps however you like.
100-80-60-40-20 cal bike
10-8-6-4-2 rope climbs
20-16-12-8-4 dead lifts(275,180)

Scale load for dead lift as needed.

Scales for rope climbs:
1. Rope pulls
2. Cargo net climbs

Post WOD
Banded overhead distraction 2 minutes per side
then
Banded hamstring stretch 2 minutes per side

Endurance & Stamina:
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period

CFS Brief:
Opens 18.3 released this Thursday
Spartan race coming in May.  Details for the Synergistics team coming this week!!

9 Comments

  1. JL
    JL on March 6, 2018 at 6:12 am

    Remote workout. Had to do solo. 50-40-30-20-10 cals rower
    10-8-6-4-2. Ring rows from sitting on floor.
    20-16-12-8-4. DL #215
    28:02

  2. JD
    JD on March 6, 2018 at 7:24 am

    JD and MJ
    23:26
    Bike Rx
    Rope for Marc / Cargo for JD…50/50 split of 6/4/4/2/2
    Deadlifts 185#

  3. John
    John on March 6, 2018 at 7:48 am

    Nice work Johnny!

  4. Ilana
    Ilana on March 6, 2018 at 7:53 am

    Fun partner workout and I was lucky enough to have TWO awesome partners, Michelle and Deb! Deb and I worked at the same time which was good because I’m not sure I would have gotten all of my rope climbs without her zipping up the rope next to me! Great job ladies!

    28:08 (rope climbs – 8, 6, 4, 4, 2 /135#) (Michelle – cargo net)

  5. Deb.
    Deb. on March 6, 2018 at 8:53 am

    Shake Rattle & Roll with Ilana and Michelle: 28:08
    Tons of fun this morning – thank you to Michelle and Ilana for taking me on as a third for this workout! Great teamwork and commitment to the rep schemes we picked prior to starting the workout. The rope climbs were challenging, but definitely doable and it was fun to try to race Ilana up 🙂 Perfect way to start a Tuesday! Thanks John – this was a great WOD

  6. Deb.
    Deb. on March 6, 2018 at 8:53 am

    Nice work John! Are you on vacation somewhere warm?!

  7. JL
    JL on March 6, 2018 at 9:46 am

    I wish Deb. Just ashland at home. Tuesday’s I have early appt’s. Good news is my knee/leg feels better. But That was a lot of DLs – quads are feeling it today.

  8. Deb.
    Deb. on March 6, 2018 at 9:59 am

    If you close your eyes, Ashland can actually be quite tropical.

  9. Ryan
    Ryan on March 6, 2018 at 7:19 pm

    25:22 rx w/ puckhead