WOD Wednesday 8/30/17

by | Aug 29, 2017 | News | 10 comments

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD
Back squats 5 x 5 across(80 to 85% of 1rm)
After each set of squats perform a set of 10 walking KB lunges(AHAP)
*Rest as needed between sets.

After party:
Team sled push each person pushes the sled 10m 5x. After you are done pushing move off to the side perform 5 burpees and go to the end of the line.

Post WOD
Couch stretch 2 minutes per side.

 

10 Comments

  1. Deb.
    Deb. on August 30, 2017 at 7:06 am

    Recovery run in Central Park – off to the US Open to watch some tennis!! 🎾🎾

  2. John(Frozen)
    John(Frozen) on August 30, 2017 at 8:56 am

    Fun!!!

  3. Dawn
    Dawn on August 30, 2017 at 1:30 pm

    155# back squat
    35# kb lunges

  4. Frozen(Frozen)
    Frozen(Frozen) on August 30, 2017 at 1:55 pm

    Back Squat 275
    Super set with overhead barbell walking lunges 45,55,65,75,85

  5. Ken A.
    Ken A. on August 30, 2017 at 2:05 pm

    Have fun Deb, and don’t cause a racket.

  6. Roland
    Roland on August 30, 2017 at 2:09 pm

    BS #190X5
    Went too light since my last set was a set of 10.

  7. Ryan
    Ryan on August 30, 2017 at 2:18 pm

    5×5 @ 215#

  8. Jana
    Jana on August 30, 2017 at 2:40 pm

    Me and lis love this^

  9. Ilana
    Ilana on August 30, 2017 at 3:04 pm

    Have fun Deb!

  10. JD
    JD on August 30, 2017 at 8:08 pm

    Clay Center CrossFit (Kansas)
    30-20-10
    Box jumps (30/24)
    HSPU
    KBS (70/53)

    13:24
    Scaled HSPU to 12/8/6
    Scaled weight to 53#