WOD Wednesday 7/17/19

by | Jul 16, 2019 | News | 9 comments

Warm-Up:
10-minute cap
Row 1 minute
2 glute band boxes/1 squat each corner
10 spiderman turnouts
10 v-sit rollovers
10 Banded good mornings
5 Barbell deadlifts
5 Hang power cleans
5 Front squats
5 Strict press
5 Thrusters
10m walking lunges

Pre WOD: 18-minute cap
Strength Conditioning
3 rounds not for time. Move for quality.  Shoot for unbroken sets. Scale load accordingly!
5 minutes to build to your working load
12 Tempo Front squats(3 second negative explosive up @ 50-55% of Max (These should be unbroken and from the floor)
30m  overhead plate walking lunges (45,35) to the rowers
250m row*
*Damper on 7-10 Strong pulls, keeping the stroke rate under 25
Rest 2.5 Minutes between rounds.
*Tempo squats and over walking lunges should be unbroken. Scale loads as needed

WOD:
For time or total reps
Jack Rabbit
21 Thrusters (95,65)
15 Burpees over the barbell
100 Double unders
15 Burpees over the barbell
21 Thrusters(95,65)
* 12-minute cap

Option 2:
21 Thrusters (75,50)
15 Burpees over the barbell
100 double unders
15 Burpees over the barbell
21 Thrusters(75,50)

Option 3:
15 Thrusters (45,30)
10 Burpees over the barbell
200 single unders
10 Burpees over the barbell
15 Thrusters (45,30)

Post WOD:
Agile 8

CFS Brief:
Day 4 WLC
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9 Comments

  1. Ryan
    Ryan on July 17, 2019 at 9:02 am

    Jack rabbit: 7:06 rx. Liking the new class format!

  2. Deb.
    Deb. on July 17, 2019 at 9:08 am

    Strength/Conditioning: 65# Tempo Front Squat |35# walking lung in round 1 and then went with 25#
    Jack Rabbit: 9:54 | 55# Thrusters | 200 Singles
    The thrusters were the biggest challenge for me (as they usually are anyway) and after doing the strength part of the workout, I definitely felt it in my legs and traps. A great challenge and I chose the right scale for me, so that that’s a win! Thanks Frozen – the new programming is fantastic!!

  3. Tracey
    Tracey on July 17, 2019 at 9:19 am

    Strength/Conditioning: 45# Front Squat + 10# walking lunge
    Jack Rabbit: 7:11 | 35# Thrusters | 200 Singles

    I’m pretty sure that was my time, had another one of those days where I didn’t take a pic of the board so I am going off memory. Chose my weights wisely today and felt good during the WOD even though my body was already tired from the pre-workout!

  4. Marianne
    Marianne on July 17, 2019 at 9:41 am

    Loved the WOD today…particularly starting off with the 18 minute strength component. It’s great to have that time to practice movements and work with weight.

  5. Todd
    Todd on July 17, 2019 at 12:13 pm

    Crossfit Telluride, CO

    15-10-5

    Cal bike
    Thrusters @95#
    Burpee Box jumps 24”

    12:15

  6. Alex Badaracco
    Alex Badaracco on July 17, 2019 at 12:14 pm

    5:17 RX

  7. Deb.
    Deb. on July 17, 2019 at 12:35 pm

    Did you only do half of the workout?! 🙂

  8. Sara C.
    Sara C. on July 17, 2019 at 2:01 pm

    That’s how long it took me to do 21 thrusters….scaled! LOL

  9. Tracey
    Tracey on July 19, 2019 at 9:37 am

    7:51….not 7:11