WOD Wednesday 10/4/17

by | Oct 3, 2017 | News | 6 comments

Elizabeth

Warm-up
Coach’s choice

WOD prep
Hang Power Clean Build to WOD Weight.

WOD
Sergeant Highway

2 Rounds for Max Reps
2 Minutes Max Cal Row
2 Minutes Max Handstand Pushups
2 Minute Max Hang Power Clean (135, 95)
2 Minutes Max Cal Bike
2 Minutes Rest

Option 2:
2 Rounds for Max Reps
2 Minutes Max Cal Row
2 Minutes Max Handstand Pushups
2 Minute Max Hang Power Clean (115, 75)
2 Minutes Max Cal Bike
2 Minutes Rest

Option 3:
2 Rounds for Max Reps
2 Minutes Max Cal Row
2 Minutes Max Handstand Pushups from box
2 Minute Max Hang Power Clean (95, 65)
2 Minutes Max Cal Bike
2 Minutes Rest

Post WOD
Lax ball scaps 2 minutes per side.

6 Comments

  1. Deb.
    Deb. on October 4, 2017 at 9:11 am

    Sergeant Highway: 149 Reps Total
    Row: 25/25
    HSPU: 12/9 | Green Band
    HPC: 20/16 | 75#
    Bike: 21/21
    I nailed the 2:00 rest in this workout. More handstand work!

  2. JoeA
    JoeA on October 4, 2017 at 12:15 pm

    Row 44 / 37
    HSPU 24 / 18
    Hang 15 / 16
    Bike 51 / 51
    Total 256RX

    Damn you Johnny B….1 fing rep!

  3. Elizabeth
    Elizabeth on October 4, 2017 at 12:39 pm

    Row 28/26
    Seated strict press 12# 30/34
    Clean 85# 21/22
    Bike 26/23

  4. Dawn
    Dawn on October 4, 2017 at 3:34 pm

    Row: 32,29
    HSPU: 18,16 (box on toes)
    HPC: 16,15 (95#)
    Bike: 35,32
    Total: 194

  5. John(Frozen)
    John(Frozen) on October 4, 2017 at 6:48 pm

    Sergeant Highway with kill klif Joey
    40/30
    26/20
    20/20
    55/46
    Total 257rx
    Pushed to the brink on the bike in both rounds and forced to go to my special place out side. Thanks Joey!

  6. Roland
    Roland on October 4, 2017 at 9:30 pm

    Row: 41/39
    HSPU: 13/12
    HPC: 14/14
    Bike: 42/31 (Duh – Forgot to turn the darn thing on!)
    Total: 206 RX