WOD Tuesday 5/21/19

by | May 20, 2019 | News | 10 comments

Warm-Up:
Coach’s choice

WOD prep:
Prep the med-ball squat clean.

WOD:
Quantum Leap
5 rounds for time
10 Burpees over the rower
20 Calorie Row
10 Med-ball squat cleans(20,14)
20 DB Power Snatches (50,35)

Option 2:
5 rounds for time
10 Burpees over the rower
20 Calorie Row
10 Med-ball squat cleans(20,14)
20 DB Power Snatches (40,25)

Option 3:
5 rounds for time
10 Burpees over the rower
20 Calorie Row
10 Med-ball squat cleans(14,10)
20 DB Power Snatches (30,20)

Post WOD:
Agile 8

CFS Brief:
Day 20 Nutrition Challenge
**Memorial Day Murph**
Monday, May 27th!
2 classes
8 am and 9:30 am.

10 Comments

  1. Rob M
    Rob M on May 21, 2019 at 8:27 am

    Quantum Leap: DNF 😮

    “Breakfast Wednesday” tomorrow. Meet at the box at 7:30 am and we’ll decide where to go.

  2. Deb.
    Deb. on May 21, 2019 at 8:28 am

    Stretching does NOT make you Taller: Puppy Pose (this unfortunately does not include a puppy) 1:00 | Shoulder to Floor 1:00 each side | Wrist Stretches (3 Positions) 1:00 per position | Couch Stretch 2:00 per side | Pigeon Pose 2:00 per side | Butterfly 1:30 | Pike 1:00 | Straddle 1:00 | Kneeling Split 1:00
    This routine takes about 20:00 allowing for time to switch between stretches. It would have been that much nicer to do on a beach with a latte, but I settled for in the spare bedroom with a protein shake.

  3. Deb.
    Deb. on May 21, 2019 at 8:32 am

    What happened?! Did you A) Miss clearing the rower on your jump B) Hit yourself in the head with a DB (like Ryan) C) Sit down during a med ball squat clean and refuse to get up or D) Row so fast in your first round that you tired yourself out for the rest of the workout? I hope it was nothing serious!

  4. Ryan
    Ryan on May 21, 2019 at 9:55 am

    22:00 Rx…that was a sneaky leg burner… or i just need a day-off!

  5. Ken A.
    Ken A. on May 21, 2019 at 10:50 am

    If Ryan did this WOD in 22 minutes, what are the times that normal people are doing it in?

    And about the picture for the day: did anyone notice that Irina is way cleaner than everyone else? I think that someone decided to skip the mud dunking wall. 🙁

  6. Scott W
    Scott W on May 21, 2019 at 2:52 pm

    24:13 rx.

    Felt dizzy and needed to sit down after this one!

  7. Ilana
    Ilana on May 21, 2019 at 4:43 pm

    For Ken:
    I did this in 26:33ish / 25# DB. I purposefully went lighter on the dumbbell snatch so that I could keep moving. I didn’t realize that muscling the dumbbell snatch would save my legs! Had I gone heavier, it would have been a whole different WOD and I may still be there 😉…

  8. John
    John on May 21, 2019 at 6:58 pm

    Fantastic pacing and great choice on the loads!

  9. John
    John on May 21, 2019 at 6:59 pm

    21:47 @ 35lbs

  10. Ilana
    Ilana on May 21, 2019 at 7:44 pm

    Thanks John!