WOD Wednesday 6/19/19

by | Jun 18, 2019 | News | 9 comments

Warm-Up:
Coach’s choice

WOD prep:
Axle bar or trap bar deadlift. 20 minutes to build to a heavy triple.
WOD:

“OPTIMUS PRIME” Compare from 3/27/19
AMRAP 7
Wall Ball Shots (20,14)
5 Deadlifts (225,155) at the top of each minute

*The workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

Option 2 Performance:
AMRAP in 7 minutes
Wall Ball Shots (20,14)(10′,9′)
5 Deadlifts (205,135) at the top of each minute

Option 3 Functional fitness:
AMRAP in 7 minutes
Wall Ball Shots (14,10)(10′,9′)
5 Deadlifts (155,105) at the top of each minute

Post WOD:
Banded hamstring stretch & couch stretch

CFS Brief:
4th of July schedule: 1 class at 8:00 am

9 Comments

  1. Deb.
    Deb. on June 19, 2019 at 8:57 am

    Axle Bar Deadlift: 180# | Previous: 195# I felt like 180# was good for today 🙂
    Optimus Prime: 50 Wall Balls (14# to 9′) | 155# DL with Olympic Bar
    Previous: 33 Wall Balls (14# to 9′) | 155# DL with Axle Bar
    Fun working with Melissa and Ilana on the Axle Bar DL!! I will take the 17 rep improvement on the wall ball as a win on this one. Thanks JD for not counting out loud and for not hitting me with your wall ball. Much appreciated. Fun times (even with a wall ball) Frozen!

  2. Scott
    Scott on June 19, 2019 at 9:55 am

    Axle Bar Deadlift – 330#

    Optimus Prime: 92 Rx (Previous – 86 Rx)

    Seven minutes of suck. No other way to describe it. Embrace it.

  3. JD
    JD on June 19, 2019 at 11:08 am

    Trap Bar Deadlift to 325…Axel Bar Deadlift to 290.
    WOD: 81 reps @ 14# and 185# olympic bar…making good choices for the lower back.

  4. Ilana
    Ilana on June 19, 2019 at 12:19 pm

    Axel bar deadlift: 190#

    WOD: 75 @ 14# to 10′ target / 135# deadlift

  5. Tracey
    Tracey on June 19, 2019 at 12:34 pm

    Axel Bar Deadlift with Megan: 110# (Previous 155# trap bar)

    WOD: 87 reps @ 70# KB + 10# WB (93 previous @ 105#)

    I’ve been going lighter on the DLs lately to prevent back issues. When I did this back in March I pulled a muscle on the last round so perhaps this strategy worked out better for me today as so far, so good. A bit disappointed on the WB tally but I no-rep’d myself a few times and also may not have used the 10# ball last time.

  6. Ken A.
    Ken A. on June 19, 2019 at 1:04 pm

    One-hundred percent right Scooter. That was my thought the last time we did this WOD. It should be renamed “Seven Minutes of Suck.”

  7. Rob M
    Rob M on June 19, 2019 at 1:26 pm

    “OPTIMUS PRIME” 138Rx previous 141Rx.

    Great breakfast turnout today!

  8. Casey
    Casey on June 19, 2019 at 4:15 pm

    Axle bar deadlift: 160#

    WOD: 77 reps @ 14# to 9′ target, 135# deadlift

    I’ve never really worked with the axle bar too much (or a mixed grip) and found both to be a good challenge!

  9. Eric Bucher
    Eric Bucher on June 20, 2019 at 8:09 am

    Trap bar DL: 225#

    Optimus Prime: 85 at 155#