Handle It

Feb 10th, 2018

Category: CrossFit

Handle It

Mike – DB’s for Days

Warm-up
Partner Up!
P1- 300m Run
P2- AMRAP Bar Facing Burpees
Switch

WOD
5 Rounds
300m Run
15 Bar Facing Burpees
12 Deadlifts (135,95)
9 Hang Squat Cleans
6 Thrusters
Rest 1 Minute

Level 2- 115,75
Level 1- 95,45
ADV- 155,105

*Sub 400m Row/Ski or .5 mile Bike

Extra Work
With a partner
7 minutes of Muscle Ups

Row Clinic
*8:30 – 9:30AM in Southie Orange. All are welcome!

Warm-Up
EMOM 9
200m/150m row
12 burpees
12 wallballs (light weight)

Skill
Pause drill

WOD
3×6 minute row
3 minute rest between each

Extra Work
* To be completed at any time during the week
1500m
500m recovery
1500m
500m recovery

Push yourself for both 1500m pieces, and challenge yourself to stay on the rower for the entire 4000 meters. Take the 500m intervals as true active recovery, let your pace and stroke rate relax as much as possible while still keeping good form.

DISCUSSION 8 Comments

  1. Thomas Patterson 02/11/2018 at 10:07 pm

    WOD – 29:58 L2

  2. Sean Flannery 02/10/2018 at 10:09 pm

    W/400m row, I’m hoping the extra pulling is the reason I’m nearly 7 mins slower than you guys!!

  3. Trevor 02/10/2018 at 7:08 pm

    Sq Clean: 5×3 straight sets: 185

    Snatch: 125×5, 115×10, 105×15, 95×20 for time. 13:30ish

    20 min AMRAP
    25ft SA OH lunge
    30 dubs
    25ft SA OH lunge
    6 GHD sit ups with 14# ball
    6 strict dips

    5+55

    Class WOD still looked worse.

  4. Jason Barrow 02/10/2018 at 6:26 pm

    WOD: 27:02 Rx
    Felt like I was in way over my head with the 135#.

    Can someone check the white board and tell me what Coolidge got?

  5. Ben Brauer 02/10/2018 at 3:29 pm

    27:32 Adv. – 4:22, 4:28, 4:51, 4:55, 5:02

  6. Brian Campbell 02/10/2018 at 1:29 pm

    26:58 Adv (3:51, 4:36, 4:56, 4:46, 4:49)
    Extra: 50 Muscle Ups working on technique.

  7. Sean Flannery 02/10/2018 at 12:52 pm

    33:53 Adv (5:25,5:53,6:16,6:02,6:17)