WOD Wednesday 5/1/19

by | Apr 30, 2019 | News | 5 comments

Warm-up:
Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees

WOD prep:
Strength 1.0
Back Squat
Build to a tough single in 10 minutes.
Strength 2.0
Strict press
Build to a tough single in 10 minutes.

WOD:
“10 Spot”
AMRAP 10
5 Handstand push-ups
10 KB goblet squats (53,35)
15 KB swings (53,35)

Option 2:
AMRAP 10
5 Box Handstand push-ups
10 KB goblet squats (35,26)
15 KB swings (35,26)

Option 3:
AMRAP 10
5 Dumbell strict press (50,35)
10 KB goblet squats (26,18)
15 KB swings (26,18)

Post WOD:
Agile 8

CFS Brief:
Day 2 Nutrition Challenge.
Free Class Friday – 5/3/19 (For anyone new to CrossFit)

 

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5 Comments

  1. Ryan
    Ryan on May 1, 2019 at 9:05 am

    5+23 w/ 35# DB press
    Squat – 265
    Press – 140

  2. Tracey
    Tracey on May 1, 2019 at 9:37 am

    Strength 1.0 | Backsquat @ 105#
    Strength 2.0 | Strict Press @ 70#

    10 Spot | 7 rounds, 15# DB Strict Press, 26# Goblet Squat and KB Swing

    No PRs today on the strength moves but I matched it on the Strict Press. I got about half way on 75 but couldn’t get it (tried 3x!). Great music selection today kept me moving through the WOD! Thanks Frozen!

  3. Ilana
    Ilana on May 1, 2019 at 4:27 pm

    7 rounds! Nice job moving through this WOD!

  4. Ilana
    Ilana on May 1, 2019 at 4:32 pm

    BS: 155
    Strict press: 85

    WOD: 5+2 RX
    I liked this WOD and agree with Tracey about the music!

  5. Rob M
    Rob M on May 1, 2019 at 7:01 pm

    10 Spot: 7 rounds, bhspu, 53#.

    Squat: 285
    Press: 155

    Great to have 8 people at “Breakfast Wednesday” at Mauro’s