Warm-Up:
Coach’s choice
WOD prep:
Build to a heavy complex.
1 Deadlift
1 Hang power clean
1 Thruster
WOD:
“The INCREDIBLE’s
AMRAP 27 minutes. Teams of 2 or 3. Team of 2 completes full rounds while the other rests. Team of 3 next person goes when their partner finishes the thrusters
5 Deadlifts (115,75)
5 Hang Power Cleans (115,75)
5 Thrusters (115,75)
15/10 Calorie Bike.
* When choosing load for this work out you should pick a weight that you can cycle through the barbell movements unbroken. This will help keep up the intensity of the workout.
*A team WOD is a great way to bring intensity to the workout. When you get to the bike sprint your calories. The rest you get will allow keeping every round intense.
Post WOD:
Agile 8
CFS Brief:
Free class Friday, June 7th. All classes are free. Bring a friend or tell a friend to join us for some fun and fitness!
4th of July schedule:
1 class at 8:00 am
33 + 15 with JD and Michelle
(Michelle and JD 75#, Ilana 65#)
Yikes! Don’t let the three partner thing fool you. This WOD is no joke! Choose your load wisely. And I would recommend choosing partners who are SLOWER than you so that you might get some rest! Otherwise, great WOD! Thanks Frozen! 🤗
The Incredibles, otherwise known as Becka, Valerie (visiting from NJ) and Deb: 33+6 | Becka: Rx | Valerie 65# and 10 Cals | Deb 65# did 10 Cals for the first 3 rounds and then went to 6 so I could actually get a few seconds of rest. To Ilana’s point, if you go with a Team of 3 on this one, you may rethink that about 5 minutes into the workout. That said, it’s a great workout and I’ll say it looks far less intimidating on paper than it did in practice. Boy do I just love that bike, it’s the gift that keeps on giving.
WOD Prep: Worked up to 90#
Thanks Frozen – it’s always good to get outside of the comfort zone and this one will push you there.
30+28 i think..w/ Scott and Kion (115# ryan/scott, kion 85# i think)…that got a little intense 😉
The INCREDIBLE’s: 23+20 with Paul at 95#.
Based on these comments I’ll be looking for a slow partner at 7:30 tonight. Bueller? Anyone?
The Incredibles tackled by 2 Fake Blondes: 21Rx The transition from thrusters to the bike is where is gets spicy! Tempo the lifts and put your head down and go on the bike. Oh, and don’t get stuck at the bottom of those thrusters, jump that bar up! (lol, advice that I needed to hear over and over during this one). Thanks for the push to 75# E – it was a good one and we did good =)
Ken, if you have one partner, you’ll actually have time to rest! With 2 partners, there’s practically no rest – there are 2 people working at the same time so you cycle through the rounds quicker… that’s when you’ll want slow partners!
With our team of 3, there was a hammer and two nails. I’ll let my teammates decide if they were the hammer or nail!
I’m kind of liking this 5:30AM thing….
Last week Frozen switched us out of three person teams (when we would have had more rest) and today he let us stay in three person teams. IT WAS AWFUL! No sooner did I finish the thrusters and Michelle was finishing up on the bike…and then right as I finished the bike, she finished the thrusters…so I GOT ABSOLUTELY NO REST unless you count putting my hands on my knees and staring at a 75# bar before deadlifting it.
That said…it was a great burner of a workout and I had awesome partners.
As the boss said at the top, we were 33+15…I did 75# (ladies Rx) and 15 cal. Very proud of finishing the my last 15 cal in only 20 seconds!
Prep to 115# just cause I was hanging by Becka’s bar!
Scott if you keep this up, Ryan may start locking you out 🙂
18+15 #95 Roland & Chris
Chris was the hammer, I was the nail. The bike just got me.