“The Smolder Part 3” c/o Rob Shaul

Warm Up:

3 Rounds
30/5/30 Sean Special
20 Air Squats
10 GHD Sit-Ups

Training:

1) 4 Rounds for Time
      5 Sandbag Half Moons (40#)
      5m Dumbbell Crawl (25#)
      200m Run

2) 3 Rounds
      10 Weighted Sit-Ups (45# Plate)
      2 Shoulder Sweep each side
      5 Bird Dog's
      Pigeon Stretch

3) 2 Rounds
    50 Glute Leg Lifts each leg
    Instep Stretch
    50 Shoulder Rotator HammerHand Job (2.5#) each shoulder
    2 Shoulder Sweeps each shoulder

Eric W Happy Birthday Eric!


22 Responses to ““The Smolder Part 3” c/o Rob Shaul”

  1. Junior

    HBD Eric.
    I’d suggest wearing old shoes for the WOD today. Good ol DB crawl!
    8:20(20# DB)
    Great job 5:30!

  2. Joe A

    8:47 (Rx)
    Nice showing this morning guys.

  3. SpeedyJ

    7:39(Rx)
    Ripped knuckles, dirty shoes and a whole lot of SMOLDER!! Great job 5:30!

  4. Jackrabbit

    Happy Birthday Eric.
    9:38 (20#)
    Lots of noise this morning…loved it! My legs are feeling those Jane Fonda’s!! THanks G!!

  5. Bonnie B

    im going to try to make it tonight but i dont even know what im signing up for…no clue what any of this workout means! 🙂
    A 6 month break and i have lost all of my CF lingo!

  6. Junior

    Bonnie!!! Welcome back! I better see you at 5:30 in the am! 🙂

  7. DirtyD

    Happy Birthday Eric!
    A smoldering workout to let everyone know summer is here. Fun times!

  8. mario & chrissy c

    mario c 10:15 scaled to 5 squats and GHD’s per round.

  9. mario & chrissy c

    mario c 10:15 scaled to 5 squats and GHD’s per round.

  10. G

    Nice, way to chime in Eric! Hope you had fun on your bday WOD!
    Good to see Barkley, Andi, Dirty D, Bonnie, Erron, Lorena, Cano, Chalkman, DNeely and Grim Reaper back in action!
    Packed box today!

  11. mario & chrissy c

    mario c 10:15 scaled to 5 squats and GHD’s per round.