Ryan & C.C.
Smooth Sailing
WOD
Smooth Sailing
AMRAP 18
200m Run
16/12 Calorie Row
12 C2B Pull-ups
12 Alternating Dumbbell Snatches (50/35)
*delayed start for the 2nd group and then all rowers will be first come first served throughout the WOD.
Extra
Recovery + Midline
5 Sets (NFT)
1 minute Light Bike or 100m Run (Recovery Pace)
20 GHD or Abmat Sit-ups
Pictured Here
Ryan and C.C.
Strength- squat snatches @115#
Wod – 4+200m run+ 16cal + 2 C2B. Rx
After party – done (running & GHD)
ReplyWod – 4 + 200m run Rx
ReplyStrength: squat snatch
WOD: 4 rounds RX
After party: complete
ReplyWOD: 4Rounds+ Run+12cal row+12 Pull-Ups
(6 Pull-Ups/6 Strict Ring rows, 35# DB Snatch)
After Party: done ✅ Ab Mat SUs
ReplyWOD : 4 round – run 13 Cal.
ReplyWOD : 4 Rnds + 4 pull-ups
Reply18 min AMRAP:
500m bike
16 cal row
12 reg pull-ups
12 alt dumb bell snatch @ 40#
After party: 5 x 1min row + 20 abmat situps
Wod RX- 5+200m run.
ReplyWOD: 4 rounds plus 5 cals on rower – 35# dumbells, regular pull-ups
After party complete – 5 rounds 100 m run and 20 ab-mat situps
ReplyWOD
Smooth Sailing
in reply to Chris A.
Good push today!
ReplyWod – 3 + run + 24 Rx
After party – done
ReplyI can’t help but notice CC is giving Ryan a pep talk.
Replyin reply to trevor
Guaranteed to make you do another REP!!
ReplyWOD: 3 + row + 12 pull-ups
scaled to 8 C2B & 25# DB
ReplyWOD
Smooth Sailing
AMRAP 18
200m Run
16/12 Calorie Row
12 C2B Pull-ups
12 Alternating Dumbbell Snatches (50/35)
Score: 4 + 5 cal Rx’d
ReplyThanks Coach Jenny Dew.
WOD:"Smooth Sailing"
ReplyAMRAP 18 min
200 m run
12 cal row
12 ring rows
12 alternating dumbell snatch – 25 lbs
Rounds: 4 + 12 cal row
Tks coach Jen
WOD 4rds + 10 cals rx
After 2+ weeks away, I must say I totally missed MCF!!!!
Great class coach Terry!!!!!
ReplyWOD
Reply200m run
12 cal row
12 band PULL UPS
12 alternating dumbbell snatch 2×20# 2×35#
4 + 10 cal
WOD: 4 +0 Rx
After party complete with 100m runs.
ReplyWOD modified to 12cal row, 6PU and 35# DB
Score – 4 rounds + 3 calories
ReplyWOD "Smooth Sailing"
Score = 4 rds + run + 12 cal row Rx
That one hurt after 12 days away…
ReplyC2B and I are still not friends.