Warm-Up
2 minute row
Couch Stretch (Left/Right) for 30 seconds
Use a Glute Band for remainder of warm up.
Squats with Band x 10 reps
Forward and Backward Walk with Band x 5 m
Squatted Lateral Walk with Band x 5 m (Left/Right)
Barbell Squats (keep weight light) x 10 reps
10 banded pull aparts
WOD prep
Back Squat
3,3,3,3,3,3
Athlete 1 starts at 0:00
Athlete 2 starts at 1:30
Athlete 1 starts at 3:00
Athlete 2 starts at 4:30
Athlete 1 starts at 6:00
Athlete 2 starts at 7:30
Athlete 1 starts at 9:00
Athlete 2 starts at 10:30
Athlete 1 starts at 12:00
Athlete 2 starts at 13:30
Athlete 1 starts at 15:00
Athlete 2 starts at 16:30
WOD
Pro Bono
3 rounds for time
400 m run
15 pull-ups
15 push-ups
Endurance & Stamina:
40 Minute Bike
On the 10, 20, 30, and 40:00
10 Hip extensions
10 GHD sit-ups or ab-mat sit-ups
CFS Brief:
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 have been chosen!
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box 109 in Natick.
No squats for this guy…so deadlifts from one block (4”) instead. Sets of 5.
75-95-115-125-135-155
Wod: 11:46
Bike 1km in lieu of 400m run
Pull-ups and push-ups as Rx.
Back Squats: 85,105,115,120,125,130 Thank you to Hanna, JD, and Matt for making sure I was getting below parallel (Or you all wanted to stare at my butt…either way, I’ll take it)
Pro Bono: 12:40 Rx A really good WOD – especially after all of those back squats!
And for the first time the 6:30am class out-numbered the 5:30am class by at least 2:1! Kudos to Tracey for getting after today’s Endurance WOD!!
I was going to make the same comment – it was hard to believe that we got outnumbered by the 6:30 class! And that endurance WOD was no joke….my legs feel like jello right now! How was your bonus WOD?
I opted for the Endurance WOD today as I’m trying to give my shoulder a break but didn’t want to skip a workout.
Let me just say that 40 minutes on the bike is A LONG TIME. It got a little boring to say the least. The GHDs and back extensions took just a minute to get through so I was back at the next 10 minutes way too quickly. But glad to get in a workout and watch a very small 5:30 crew cruise through the WOD in style!
BS to #230
Pro Bono: 9:47 RX