WOD Wednesday 10/11/17

by | Oct 10, 2017 | News | 8 comments

Beth, Lisa & Karen

“In the long run, we only hit what we aim at.” 
― Henry David Thoreau, Walden

Warm-up
Coach’s choice

WOD prep
Build to a heavy 5

WOD 

Moonball 
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225,155)
20 AbMat Sit-Ups
Max Calorie Bike
*Athletes start at different stations, rotating on the minute. Team score is total calories.

Option 2:
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (205,145)
20 AbMat Sit-Ups
Max Calorie Bike

Option 3:
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (205,145)
20 AbMat Sit-Ups
Max Calorie Bike

Post WOD
Banded hamstring stretch 2 minutes per side.

 

8 Comments

  1. Deb.
    Deb. on October 11, 2017 at 8:11 am

    Moonball: 159 with Michelle and GeorgeAnn
    Michelle/Deb: 135#DL | GeorgeAnn: 75#
    Golf Rules: Lowest score wins on this WOD.
    Followed it up with some handstand work.

  2. Ilana
    Ilana on October 11, 2017 at 9:08 am

    Fun WOD partnering with Kion and Matt! I figured someone had to be there to balance out their calorie score 😉. Total cals: 268

  3. Roland
    Roland on October 11, 2017 at 1:28 pm

    Moonball: Ryan/Roland/Jim
    292 – RX/165

  4. Elizabeth
    Elizabeth on October 11, 2017 at 1:32 pm

    Elizabeth, Dana & Jess
    132
    Dana 95#
    Jess 135#
    Eliz 155#

  5. jcatoz
    jcatoz on October 11, 2017 at 1:39 pm

    231 –

    Great job team!!!

  6. Dawn
    Dawn on October 11, 2017 at 5:47 pm

    Dawn, Isaiah, Molly= 226 cal
    Dawn/Isaiah – 155# (both hit 195×5 in warmup)

  7. Justin
    Justin on October 11, 2017 at 11:02 pm

    Alex
    Jon
    Justin
    309 RX Deadlifts (Jon did GHDs)

    That last set of deads was brutal!

  8. John(Frozen)
    John(Frozen) on October 12, 2017 at 10:36 pm

    336 with Joe amd Hanna.
    Last minute on the bike was fun!😥