RX THE WOD

Being in French Catalonia, there is no CF gym in sight so we need to get creative with our WODs. The seashore has great tree-lined parks with robust trees and endless running paths as well. I often travel with my TRX bands which I haven’t used in quite a while so today’s conditions finally called for them.
My daughter and I created a WOD resembling a certain minute-by-minute workout.

MetCon “TRX Gone Bad”
24 minutes for total reps not counting the runs and planks:
3 rounds of
– 1 minute TRX pushups
– 1 minute run
– 1 minute TRX ring rows
– 1 minute run
– 1 minute TRX squats
– 1 minute run
– 1 minute TRX plank
– 1 minute rest
then as a cash-out:
1 minute TRX super globo gym biceps curls
[258 / 233 reps]

Since we couldn’t get enough of the local flavor of CF, we went back for a second serving today. This one was even harder. Maybe because the warmup already had close to a hundred kettlebell swings. Still, I will remember Barcelona as a fun town with a cool box with some tough programming.
Warmup
– 800m row or 800m run or 120 DU or 360 singles
– 60+ kettlebell swing practice
– 6-6-6 kettlebell swings – russian
– 6-6-6 kettlebell swings – american
WOD
12 minute AMRAP
– 2 kettlebell presses
– 4 kettlebell swings
– 6 jump over box – 30in
increase reps by 2 in each round
[7 rounds + 14 presses]

I would have never programmed 2 miles of runs, snatches and overhead squats in a WOD. That’s why we had to drop in at CF Barcelona to do it for us. Great crew and a fun location next to the bus station. In most other cities, dropping in is problematic because given the box location it is difficult to find a taxi or public transportation back to the hotel. CF BCN has a bus station and taxi stand in front of the box. Perfect.
As one of the Reebok branded gyms, there was plenty of space, changing rooms and a vibrant city around. For the paleo crowd, there is a large market next door also.

Warmup
800m run or 800m row or 120 double unders
then
3 rounds of
– 10 PVC overhead squats
– 10 medball planks
– 5 medball burpees

WOD
Run 400m
5 squat snatches 75lbs
Run 600m
4 squat snatches 75lbs
Run 800m
3 squat snatches 75lbs
Run 600m
2 squat snatches 75lbs
Run 400m
1 squat snatch 75lbs
[20:25]

What makes this town interesting is the combination of hills, ocean and vibrant city life.
Both the beach and the hills are very active with cyclists, runners and other athletes (like mountain climbers). There are a set of cool running paths from the harbor to the top of Parc de Montjuic, a respectable climb.
It was time for a WOD dedicated to hill sprints anyway. Especially after an all-day sightseeing tour in the old city.
MetCon Montjuic
5000 meters of hill sprints over 300m vertical climb