NEWS
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
“Ride It”
6 Rounds
10 Calorie Bike
10 Hang Power Snatch (95/65)
6 Rounds
10 Calorie Bike
10 Hang Power Snatch (95/65)
10 Pull Ups
10 Calorie Row
Rest 3 Minutes
10 Calorie Row
Rest 3 Minutes
WOD Guidance & Goals:
When there’s a rest built into a workout you go all out! Finish the bike under 1 minute, hang power snatches should be unbroken, straight set of pull ups or 5/5 then sub 1 minute row. Target 3-4 minutes per interval.
Post Times to Comments.
Inspired by CFLP
3 Rounds
1:57 / 1:56 / 2:38 Rx
3:37, 25, 24, 28, 36, 31
8 cal, 50#, 6 pull ups
2:34/2:27/2:45/2:53/2:51/2:58. A little TD with the bike in R2 so had to estimate time for cals.
HC / RR
2:00/:08/:16/:29/:22/:10
5 rounds, 4:48(10), 4:17, 4:17, 4:42, 4:31 (8 of each 2-5) 40#
5:19, 3:00?, 4:40, 4:51, 4:20, 45# HPS r 1&2, then cleans, BPUs(gr/b)
5 rounds before having to get to work
Fastest – 3:05 Slowest – 4:55 I think
65#, 5 pu
2:31/:32/:31/:47/:56/:46 rx
45#, BBPUs 3:36, :23, :41, :42, :38, :43
3:07/:07/:07/:08/:04 75#
correction- first 4 rounds were 3:07
Noted
3:15/48/41/52/53, 4:08 rx
2:22, 2:35, 2:43, 2:47, 2:37, 2:33
65# HC, RR
Didn’t keep track of time.
#55
Round 1 – 8 bike cals, 7 pullups (10 snatches and rowing cals)
Rounds 2-6 – 5 bike cals, 10 pull-ups (10 snatches and rowing cals)
Total time 29:30 (too much math)
1/2 reps
2:40, 2:48, 2:56, 3:07, 2:55, 3:07 @55#
I missed writing one round (maybe round 3)
3:19 / 3:53 / 4:08 / 4:06 / 3:36
45# and green band pull-ups
2:16 / 2:22 / 2:22 / 2:45 / 2:59 / 2:39 Rx
Reps:10,5,5,10 @55#
2:11/2:07/2:09/2:12/2:11/2:00 -rounds 3-5 are best guesses, I can’t remember)
10,5,5,10
1:27/:28/:35/:40/:42/:43 (something like that, I’m with u Amanda…)
3:55/:29/:36/:38/:36 40# black band for pull ups
1:45-1:52-2:01-2:43-2:31-2:19 (75#)
Wow. That hurt.
1:27 / 1:30 / 1:50 / 2:00 / 2:05 / 2:10
V- ups, hang cleans
2:44/2:52/3:24/3:21 55#
3:39/3:21/3:21/3:38/3:32/3:35 55#
2:38/2:39/2:42/2:56/2:52/2:28 (if not the exact numbers, very close). **wod modified for gympiness
2:15 / 2:24 / 2:51 / 3:29 / 3:56 / 3:20 @ 75#
2:12/2:03/2:08/2:09/2:11/2:06
5 snatches @65#
5 pull ups