Work Those Stems

Apr 23rd, 2018

Category: CrossFit

Work Those Stems

Joelle – Pushing Limits

Warm Up
EMOM 6
Odd- Run 100m
Even- PVC Warm Up
1. Pass Throughs
2. Sots Press
3. Overhead Squat

Mobility
Quad Mash

Strength
Back Squat
5-5-5-5 @ 80%

WOD
2 Rounds
600m Run
20 Overhead Squats (115,75)

Level 2- (95,55)
Level 1- (75,35), 400m run, 15 overhead squats
ADV – (135/95)

Extra Work
36 Pull-ups
100ft Sled Push
18 Chest-to-Bar
100ft Sled Push
9 Bar Muscle-ups
100ft Sled Push

Monday Conditioning & Bootcamp
Partner WOD
Part 1
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 400m Run
Partner B- Max Effort Calories on the Bike
Rest 2 Minutes

Part 2
In 10 Minutes
250m Row
Rest 1:1
Rest 2 Minutes

Part 3
In 10 Minutes
Partner A runs while partner B is accumulating as many calories as possible. Then Switch. Score = total calories
Partner A- 200m Run
Partner B- Max Effort Calories on the Bike

L4

L3

L2

L1

Part 1  >120 cals   >100 Cals   >80 Cals     >60 Cals/300m Run
Part 2  <0:50s splits   <1:05 Splits   <1:15 Splits    <1:25 Splits
Part 3  >100 Cals   >80 Cals   >65 Cals   >50 Cals/100m Run

DISCUSSION 6 Comments

  1. Jason Barrow 04/24/2018 at 12:41 am

    Watch out for Stacy. Two wods in a row she’s been a THREAT on the runs, keeping up with us idiots who refuse to admit we should be pacing the run. She’s going to crush running wods this summer.

    Squat: DNF
    WOD: 7:19 Rx

  2. Trevor 04/24/2018 at 12:18 am

    Preclass OHS
    4×5 up to 145

    BS
    225 – ran out of time

    WOD
    7:32 L2

  3. Sean Flannery 04/23/2018 at 4:45 pm

    Strength: 275# across
    WOD: Qualifier 2 for Celtic Unison: (8:48)
    40 dubs/18 t2b/12 snatch (95#)
    40 dubs/14 pu/10 snatch (115#)
    40 dubs/10 c2b/8 snatch (135#)
    40 dubs/6 bar mup/6 snatch (155#)

  4. Coolidge 04/23/2018 at 4:07 pm

    str:315
    wod: 928 rx

  5. Ben 04/23/2018 at 1:13 pm

    Squat: 315 across
    WOD: 7:15 Adv.

  6. Crowley 04/23/2018 at 1:10 pm

    back squat: 275 across
    wod: 7:20 adv