WOD Tuesday 6/18/19

by | Jun 17, 2019 | News | 7 comments

Warm-Up:
200m run
250m row
10 air squats
10 Hand release push-ups
10 Cossack squats

WOD prep:
Double Kettlebell Clean Practice.  Build to WOD weight.

WOD:
Ramen Noodles
AMRAP 21
400 Meter Run
5 KB or DB Dual Hang Power Cleans (53,35)
10 KB or DB Alternating Push Presses (same)
8 KB or DB Push Jerks (same)
30-m Dual Kettlebell Overhead Walk (15m up and 15m back)
500 Meter Row
15 Hand release push-ups

*Choose a load where you can go unbroken in the complex. 

Post WOD:
Agile 8

CFS Brief:
4th of July schedule: 1 class at 8:00 am

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7 Comments

  1. Rob M
    Rob M on June 18, 2019 at 8:03 am

    “Ramen Noodles”: 2+737 35#.

    “Breakfast Wednesday” tomorrow. Meet at the box at 7:30am.

    p.s. “Breakfast Wednesday” will go on though the summer but this will be my last reminder until September.

  2. Deb.
    Deb. on June 18, 2019 at 8:34 am

    Does this mean we have to drive to the Cape for Breakfast Wednesday?!

  3. Scott
    Scott on June 18, 2019 at 9:35 am

    2 + 962 40# DB (If I did the math correct and total is 968). Either way, 6 HRPU short of a full 3 rounds.

    OH walk is where it is at!

  4. Ilana
    Ilana on June 18, 2019 at 10:13 am

    2 + 527 (20# DB)

    Neck and neck with Michelle today! We finished with the exact same score… Probably good for me to have her in my sight (I like my water breaks, and she kept them shorter)!

  5. Casey
    Casey on June 18, 2019 at 11:50 am

    2 + 271m through the row of the third round. 18# KB. I found the technique on the KB challenging, but it definitely felt better as the workout continued. Was hoping for 3 full rounds today, but something to work towards for next time!

  6. Roland
    Roland on June 18, 2019 at 1:24 pm

    2 +745 (#35 KB)
    Got 292M into the row

  7. Kathi
    Kathi on June 18, 2019 at 7:44 pm

    Ramen Noodles: 2+438 @20# DB
    Pull my foot off the ground, pull my foot off the ground … someday I hope to smile when there is running in a WOD. 😂