NEWS
- ROW CLINIC: This Saturday in Acton at 10am
WOD
“Coming Up Easy”
21-15-9
Overhead Squat (115/75)
Toes to Bar
Then
“Assault Bike Lunge”
40/30 Calorie Bike
100′ Overhead Walking Lunge (53/35)
WOD Guidance & Goal:
Both workouts are fast!! Aim to complete both workouts around 5-7 minutes. Choose a squat weight you can do at least 7 reps straight. And a lunge weight you can do 25 feet without placing the kettlebells down.
Post Times to Comments. Compare scores HERE.
7:14/9:30 Rx. Thank you to the people that wouldn’t let me quit during the lunges. This was a doosie.
10:53/7:01 65# (14/7, 8/7, 5/4) 18#
7:15 rx / 5:42 35#.
6:20 (65# to bench; alternating ttb/ku)
5:32 (30# db front squat to brnch)
7:10, 55# to bench, LLs / 7:13, 26# ( no lunge)
5:27, 15#, KU / 9:22, 9# – thanks Tara for the pointers!
5:36 Rx / 8:17 Rx
6:21 75# KUs / 7:29 35#
8:37 55# OHS to bench, 11-8-5 TtB/TtBAs
9:00? 26# 🐄🔔🐄🔔
6:49/8:21
4:00 / 7:28 75#/Knee Ups and 26# KB. I mathed this way wrong on the white board. Recovering from Rowing Annie/active recovery
8:04 #65/ mostly knees-up
6:57 #18- my biking was way to slow
7:19 @75# || 6:35 @25#
6:20/6:27 75#/26#kb
6:54 55# / 6:50 26# so much resting after each length
4:42 (115) – about same as last time
8:56 (53) – over 2 min slower – nothing left on the bike (sub 200 watts)
7:28- 65#
8 ish?- 20#
6:43 – 65#
9:03 – 26#
5:47 #55
6:50 #18
4:58rx
6:07rx
6:50 @ 95# / 7:50 @ 35#
45# squat to bench, 1/2 TTB; no lunges, step ups
6:50 Rx
7:22 Rx