WOD Wednesday 6/14/17

by | Jun 13, 2017 | News | 6 comments

Warm-up
Coach’s choice

WOD prep
Deadlift

Build to a heavy 4

WOD
21-15-9

Dead lifts (225, 155)

Perform 50 Double Unders after each round.

Option 2:
21-15-9

Dead lifts (205, 135)

Perform 50 Double Unders after each round.

Option 3:
15-12-9

Dead lifts (135, 95)
*Scale load as needed.

Perform 100 single unders after each round.

Post WOD
Kettle bell calf smash.  2 minutes per side.

6 Comments

  1. Deb.
    Deb. on June 14, 2017 at 9:05 am

    “Heavy” 4: 155#
    WOD: 5:24 | 125# DL | 100 Speed Steps

  2. Hanna
    Hanna on June 14, 2017 at 10:50 am

    Heavy 4: 200#
    Wod: 7:25rx haven’t deadlifted in awhile so I was happy to move 155!

  3. Elizabeth
    Elizabeth on June 14, 2017 at 10:52 am

    Heavy 4: 200#
    5:53 Rx

  4. John(Frozen)
    John(Frozen) on June 14, 2017 at 11:01 am

    Heavy 4 #315
    WOD 4:34 rx

  5. Roland
    Roland on June 14, 2017 at 6:19 pm

    Heavy 4 #275
    WOD 8:46. #215
    When you think to yourself, this #205 feels a bit heavy today… ; DUH! it is. #badmath

  6. Sean
    Sean on June 14, 2017 at 9:35 pm

    I’m posting because of Elizabeth’s peer pressure after the 9:30 class. However, I hereby commit to become a cyberspace posting regular.

    Heavy 4: #315

    WOD: 7:10 w/ 25 DUA’s

    The dl’s felt as good as the DUA’s looked bad. Good 9:30 crew and great coaching from CJ as always.