NEWS
THIS FRIDAY: At 7:30a and 9:30a, Mel will teach you how to calculate your Macros. Macronutrient counting is a precise way to take your nutrition, and therefore your fitness, to new levels. Looking to lean out or improve your overall performance? Then make time to come this Friday. Bring your phone and download the app MyFitnessPal.
WOD
“Woke Up Like This”
4 Rounds:
15/12 Calorie Bike
10 Left-Arm Hang Dumbbell Snatch (50/35)
30 Sit Ups
10 Right-Arm Hang Dumbbell Snatch (50/35)
15/12 Calorie Bike
Rest 3 Minutes
WOD Guidance & Goal: For the dumbbell snatch, you must be able to do 10 consecutive reps with your non-dominant arm. Aim to complete each round between 3:30-5 min.
Post Time to Comments.
ENDURANCE
3 sets (4x200m)
:75 sec rest between reps
3 minutes between rounds
4:30/4:26/4:32/4:30
#25
Finished at 29:28 w/ 40lb db
El Guapo
4:09/4:01/4:10/3:51 30#
3:39/3:47/4:18/3:57 @35#DB
4:24, 6:39 (bike was being glitchy), 4:42, 5:03, 30#
4:59, 5:08, 5:27, 5:38 25#
Fastest round was around 4:45, slowest around 6:15 (don’t remember exact numbers but round 2 was pretty rough). 30-# db
3:33 / 4:01 / 4:43 / 4:41 Rx
3:55, 4:02, 4:26, 3:42 45#
3:25 / 3:45 / 4:30 / 3:42 Rx. Round three #amirite
I think I’ll just take a round off. Mel’s not here. She’ll never know.
4:07/4:14/4:14/4:14
25:49rx
Way to push the pace there at the end. 😉
29:51 w/25# DB swings. Minus rests that’s about 5:00 per round. So be it.
Home version. 18# kB one hand snatch slowest round 5:36.
4:03 / 4:16 / 4:23 3 rounds 35#
had to leave early
3:59 / 3:55 / 4:01 / 3:54 40#
2:45/3:04/3:35/3:33
21:57Rx
25#
3:25/3:41? can’t remember/3:54 /4:16
On the very last 12 cal bike I didn’t realize the bike was off until I looked up after 40 peddle rotations. I didn’t have the heart to redo it so I counted up to 55 which is around what I was averaging on the other rounds. I realize this is NOT legit but was my best guess and effort after a soul crushing discovery. #makesurethebikeison!
3:27/4:01/3:59/4:04
50#
4:30 / 5:25 / 5:30 / 5:26. 20#
2:57 / 3:24 / 3:58 / 3:26
3:03/3:28/3:55/3:41
3:16/3:13/3:38/3:41 25#
3:19 / 3:38 / 3:50 / 4:10 rx
Not gunna lie, could have done with out that second 15 cals.
4:06/4:01/4:16/4:26 25#
3:30/ 3:20/ 3:30/ 3:40 Rx.
4:12/4:26/4:27/4:38
25#