WOD Wednesday 10/16/19

by | Oct 15, 2019 | News | 5 comments

Warm-Up:
Coach’s choice

WOD prep:
Practice rope climbs, pull-ups & strict handstand push-ups.
Build to your WOD weight for the front squat.

WOD:
WatchDog
5 Rounds For Time
2 Rope Climbs
9 Chest-to-Bar Pull-Ups
4 Front Squats (155,105)
5 Strict Handstand Push-Ups
*This WOD will cap out @ 30 minutes

Option 2:
5 Rounds For Time
2 Rope Climbs
9 Pull-Ups
4 Front Squats (135,95)
5 Strict Handstand Push-Ups

Option 3:
5 Rounds For Time
2 Rope pulls
9 Pull-Ups
4 Front Squats (95,65)
5 Strict Handstand Push-Ups

Option for rope climbs:
1. 3 rope pulls = 1 rope climb
2. 1 cargo net climb = 1 rope climb

Option for Pull-ups:
1. Ring rows
2. Bar box assisted

Option for handstand push-ups:
1. Box handstand push-ups
2, Dumbbell strict press Option 1 (50,35) Option 2 (40,25) Option 3 (30,20)

Post WOD:
Foam roll for 5 minutes.

CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.  

Click here to register for this event

Click here to volunteer for this event

 

5 Comments

  1. JD
    JD on October 16, 2019 at 7:56 am

    Super fun WOD today…it’ll be fun to get after this one again once my wrist is better.

    12:04 with Rx rope climbs, ring rows, back squats from rack (75#) into strict press (85#).

    Thanks Frozen!

  2. Deb.
    Deb. on October 16, 2019 at 9:04 am

    WatchDog: 20:00 | A mix of PU and C2B | 80# FS
    I second what JD said, really fun WOD today! My intention was to focus on the C2B and SHSPU. For whatever reason, my C2B did not want to cooperate today, so I had to switch gears and do regular pull ups after round 2. The SHSPU felt better and better as the rounds went on and the last 3 rounds were unbroken – I’ll take that as my win for today. A big class this morning as we welcomed a new member of the 5:30 crew – another tall Matt 🙂 Thanks Frozen!!

  3. Tracey
    Tracey on October 16, 2019 at 10:22 am

    WatchDog: 21:06 | Cargo Net, Pull-ups, 35# Front Squats, 20# DB Strict Press

    I had a feeling this one might be a bit tough but I definitely struggled today. I’m not a great rope climber so opted for the cargo net. I got hung up a lot and lost my grip once which freaked me out so I had a mental issue with it for the rest of the WOD. My arms were shaky so moving from the net to pull-ups was really challenging and I ended up doing mostly singles, and my hands started to rip in round 3. The rest of the movements were fine but I pulled up the rear on this one – some days it’s just about finishing. Thanks for the support as always from the crew 🙂

  4. Ryan
    Ryan on October 16, 2019 at 10:35 am

    12:18 155#/40# DB strict press

  5. John
    John on October 16, 2019 at 5:16 pm

    Watchdog
    14:27 rx