What a community!
Warm-Up
Coach’s choice
WOD prep
Medball clean
WOD
Mr. Roboto
21-15-9 reps for time of:
Calorie row
Ring Dips
GHD sit-ups
Medicine Ball Cleans, (20,14)
Option 2:
21-15-9 reps for time of:
Calorie row
Push-ups
Sit-ups x 2
Medicine Ball Cleans, (20,14)
Option 3:
21-15-9 reps for time of:
Calorie row
Burpees
Sit-ups
Medicine Ball Cleans, (14,10)
Post WOD
Thoracic spine opener on medball 2 minutes.
Endurance & Stamina WOD
3 x 750m / 1 min easy
Row three 750 meter pieces. Row for one minute at light pressure between each 750.
CFS Brief:
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.
Mr. Roboto: 16:08
1/2 Ring Dips | 1/2 Push Ups
GHD
14# Med Ball
Don’t let the Med Ball Cleans fool you…
Huge class at 5:30 – great to see so many people getting after this workout! Thanks John, or should I say “Domo Arigato, Mr. Roboto.”
Mr. Roboto: 15:40
Push-ups, GHD and 10# Med Ball
Yeah, those Med Ball Cleans – me no likey. I have enough trouble with regular cleans. Add in the bulkiness of the med ball and I was all messed up. John as always is awesome at giving pointers so I could (try) to get it right. I APPRECIATE YOU, JOHN!! To Deb’s point, 20 peeps at the 5:30 was awesome!
21-15-9 reps for time of:
Calorie row
Ring Dips
GHD sit-ups
Medicine Ball Cleans, (20,14)
10:12rx
I appreciate the CroaaFit Synergistics community.
You got it right. Great job today!
Mr. Roboto – 12:46 RX
10:10 RX
Me. Robioto
13:17
Pushups
2×1 ab mats
14# med ball
Good workout- those med ball cleans are deceiving!
13:04 (push-ups)