Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
“Spider Zombie”
800 Meter Run
21-15-9
Wall Balls (20,14)
Kettlebell Swings (70,53)
800 Meter Run
Option 2:
800 Meter Run
21-15-9
Wall Balls (14,10) (10′,9′)
Kettlebell Swings (53,35)
800 Meter Run
Option 3:
800 Meter Run
21-15-9
Wall Balls (10,8) (9′)
Kettlebell Swings (35,26)
800 Meter Run
Post WOD:
Kettle bell calf smash. 2 min per side.
Then
Lax ball scaps. 2 minutes per side.
Endurance & Stamina:
4 x 1500m / farmers carry between rows.
Row four 1500 meter pieces. Do a 100m KB farmers carry(70,53) between each 1500.
CFS Brief:
Free class Friday, August 3rd for anyone looking to try CrossFit for the first time.
The runs were definitely tough but I was glad I did the 800m.
Wod: 16:42 Rx
WB were 11/10, 8/7, 9
KBS were 7/7/7, 8/7, 5/4
15:21 (14 lb wb to 9’ / 44# kb)
That was harder than I thought it would be!
Endurance: 4x 1500 m row, 100 m farmer’s carry – 53# in between rows. 42 minutes.
Thought it would be “fun” to try an endurance wod….was shooting to finish in 40 minutes, so will definitely do it again. First time using 53# kb which was much harder than I thought it would be…happy I pushed myself.
A great photo of my In-House Throwdown Partner CRUSHING the wall balls (I was super-supportive during this part of the WOD)!!
Nice work by the Downes’ family this morning getting after this workout! Wish I could have seen it in person. And kudos to Marianne for trying an Endurance Workout – aren’t they fun?!
Spider Zombie: 15:09 RX
Unbroken WB’s
KB’s 12/9, 8/7, 9
Spider Zombie: 17:06 20WB, 53KBS
Way to go Marianne!