NEWS
- NO YOGA SUNDAY 2/18
WOD
“Flannel”
EMOM 15
Min 1: 7 Back Squats (225/155)
Min 2: 250/200 Meter Row
Min 3: Rest
WOD Guidance & Goal: xWeight for back squats is around 60-70% of your 1 rep max. Every set must be straight. Fast sprint on the rower no pacing. Rest is built in.
Post Weight to Comments.
ENDURANCE
4 rounds:
:30 heavy sled push, 1 min easy jog/row
rest 3 minutes
4 rounds:
:20 heavy sled push, :40 min easy jog/row
rest 3 minutes
4 rounds:
:10 heavy sled push, :20 easy jog/row
*heavier sled push each new set of sled pushes
Holly/Kathy 75#, 65#
95#
85#
115#
85#
Seems I gained 5” on my waist during the Nutrition Challenge. Did not see that coming! Maybe I shouldn’t have added All You Can Eat as a daily goal.
#135- Hatch must be working! I loved this wod.
Wow
Rx. Good Friday WOD. So many positive gains to witness at the 5:30. #inspiring
125# Really nice WOD.
135#
125#
185
115#
135#
Also ran 3 miles @ 8:15’ish pace. I was mad I had to miss yesterday’s running WOD cause of a sick kid at home – needed to get some in with this warm weather.
205#
155#
RX
135#
(Probably could have gone heavier- thanks barbell club ?)
Rx
Rx.
195
Rx + cashout
14 x 7 back squats at 225#
75#