WOD Wednesday 5/17/17

by | May 16, 2017 | News | 10 comments

Warm-up
Coach’s choice

Wod prep
Front Squat – 20 minutes to build to a heavy 2
5,4,3,2,2

WOD
Downtown Train (20 minute cap)

50-40-30-20-10
Wallballs (20, 14)
Perform 30 Double Unders after each set of wall balls

Option 2:
50-40-30-20-10
Wallballs (14,10)
Perform 30 Double Unders or attempts after each set of wall balls

Option 3:
25-20-15-10-5
Wallballs (14,10)
Perform 60 single unders after each set of wall balls

Post Wod
Kettlebell calf smash – 2 min each side

10 Comments

  1. Deb.
    Deb. on May 17, 2017 at 8:58 am

    Front Squat: 105# Nice job to Becka and Ilana who were showing me how it is done.
    Downtown Train: 13:56 10#WB|60 Singles “I love wall balls…I love wall balls” Thanks for the cues CJ – one day this is going to be less hard.

  2. Ryan
    Ryan on May 17, 2017 at 1:16 pm

    FS – 205#

    Downtown Train: 9:23 RX

  3. Ryan
    Ryan on May 17, 2017 at 1:16 pm

    * FS 215#

  4. Andrew
    Andrew on May 17, 2017 at 2:56 pm

    Squat 235# Didn’t feel awesome today

    WOD 14:41 first three rounds of DUs were great, last 2 not so much

  5. Elizabeth
    Elizabeth on May 17, 2017 at 3:44 pm

    Front squats 145#
    Downtown Train 17:45Rx
    I think I took way too long on those wallballs.

  6. Elizabeth
    Elizabeth on May 17, 2017 at 3:45 pm

    Wait… It was 17:25 I don’t want to cheat myself out of 20 seconds!

  7. Ilana
    Ilana on May 17, 2017 at 5:02 pm

    Front squats: 145#

    WOD: 12:44 (10#/2xsingles)

  8. Alex Badaracco
    Alex Badaracco on May 17, 2017 at 9:09 pm

    Front Squat: 175#

    11:33 RX

  9. Ken A.
    Ken A. on May 17, 2017 at 9:41 pm

    Gotta say that 150 wallballs after front squats is a bad combination, and it’s even dumber a day after handstand push-ups and 45 pound overhead plate walks. That one smoked me tonight. And box jumps tomorrow? Ugh.

  10. Lori
    Lori on May 17, 2017 at 9:43 pm

    FS: #115

    14:44 RX

    oooof, that was a tough one.