WOD Tuesday 3/10/20

by | Mar 9, 2020 | News | 8 comments

Warm-Up:
Coach’s choice

Pre WOD prep:
Prep the movements

WOD:
Annie
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

– Beginner: 10-12 minutes
– Intermediate: 8-10 minutes
– Advanced: 7-8 minutes
– Elite: <6 minutes

Then
Back Squat Build to a heavy 5 reps
5,5,5,5,5

Post WOD:
Agile 8

CFS Brief:
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 5 people.
Option 1: Team of 3
Option 2 Team of 4
Option 3 Team of 5
Complete 26.2 miles in 4 events. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 7 miles
Run 6.4 miles or 10,400mmeters = (26) 400m runs
The row, ski, bike and run must be done in order. You must complete one before moving on to the next.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.

8 Comments

  1. Deb.
    Deb. on March 10, 2020 at 8:59 am

    Annie: 6:42 | 2xSingles (Previous on 10/18/18 was 6:40, I will take consistency)
    5-Rep Heavy Back Squat: 65,75,85,95,105,115,125
    I believe this is a PR – need to double-check my data. Regardless, it felt good 🙂
    Thanks Hanna for checking my depth on the back squat!!

  2. Ryan
    Ryan on March 10, 2020 at 9:40 am

    6:12 Rx
    Prev: 6:25

    Squat to #250

  3. Deb.
    Deb. on March 10, 2020 at 10:36 am

    Nice PR!! And 2.35 Debs on the back squat 🙂

  4. John
    John on March 10, 2020 at 12:28 pm

    Annie
    Previous 6:25
    Today 6;01 PR😁
    Back Squat 265

  5. JL
    JL on March 10, 2020 at 12:38 pm

    Annie. 8:55. 2X singles. #275 5×5 BS

  6. Deb.
    Deb. on March 10, 2020 at 12:57 pm

    Nice PR!! Huge 🙂

  7. John
    John on March 10, 2020 at 3:16 pm

    Nice back squat..

  8. JL
    JL on March 10, 2020 at 3:57 pm

    Thanks! I need to read more carefully. I thought it was 5 heavy, 5 rounds. Feelin it.