WOD Tuesday 7/11/17

by | Jul 10, 2017 | News | 8 comments

Warm-up
Coach’s choice

WOD prep
Build to heaviest wod weight.

WOD 

Four Wheel Drive

AMRAP 4

12 Front Rack Step Back Lunges (95, 65)
400 M Run
Max Burpees over the bar

Rest 4 Minutes

AMRAP 4

10 Front Rack Step Back Lunges (115, 80)
400 M Run
Max Burpees over the bar

AMRAP 4

Rest 4 Minutes

AMRAP 4

8 Front Rack Step Back Lunges (135, 95)
400 M Run
Max Burpees over the bar

Rest 4 Minutes

AMRAP 4

6 Front Rack Step Back Lunges (155, 105)
400 M Run
Max Burpees over the bar

*Your score is your total burpees for all 4 rounds.

Post WOD
Roll Calves on barbell for 4 minutes

8 Comments

  1. Sean
    Sean on July 11, 2017 at 10:47 am

    10, 10, 11, 11=42
    75, 85, 95, 105

    The silver lining to this WOD is that we won’t see these hellish movements for at least a couple days.

  2. John Downes
    John Downes on July 11, 2017 at 11:04 am

    Day 2 in Sonoma…
    WOD 1: 5 RFT – 5 deadlifts (225#) and 5 box jumps (27″…long story) – 3:15
    WOD 2: 4 RFT – 200m run and 12 KBS (70#) – 6:37 Rx
    Makes up for maybe 1/4 of yesterday’s indulgences…now on to Napa!

  3. Ted
    Ted on July 11, 2017 at 12:35 pm

    16-18-16-17 – 67
    75/95/115/135

  4. Deb.
    Deb. on July 11, 2017 at 1:44 pm

    Nice Ted! Who needs Fran, anyway?!

  5. Roland
    Roland on July 11, 2017 at 3:49 pm

    Four Wheel Drive
    75/85/95/115
    20/17/19/20 – 76

  6. Hanna
    Hanna on July 11, 2017 at 7:16 pm

    25,23,20,22 total 90 rx
    Loved this workout! Dawn and Sam really pushed me to keep up on those runs! 🙂

  7. Dawn B
    Dawn B on July 11, 2017 at 8:07 pm

    Quads were already sore from Fran. I’m going to be feeling this one tomorrow!
    Burpees: 30,24,23,25 = 102
    RX – 65-75-95-105

  8. Ryan
    Ryan on July 11, 2017 at 8:13 pm

    128 rx – (32,33,33,30)