NEWS
- TUE WOD Recording: Here
- ACTON: **NEW** 7:15am class Tuesday and Thursday starting this week!
- NEW ZOOM CLASS: 12pm Tuesday and Thursdays!
WOD
“Walkashame”
AMRAP 18
300 Meter Run
20/15 Calorie Row
10 Deadlifts (185/135)
Post Rounds to Comments.
httpv://www.youtube.com/watch?v=R22R1nQe4Js
WOD Guidance & Goals:
Run 300 meters around 1:15-1:30 (6 flights of stairs), row 20/15 around :60-1:15 (50 high knees + 50 butt kickers), then do 10 unbroken deadlifts (at least round 1). Target 6 Rounds.
ENDURANCE
5 rounds
4 minutes moderate, 2 minutes easy
4+305 (300m Run / 15 Cal Bike / 185# DL)
4+311 105#
5+325 Rx
5+304 165#
4+147 rX
4 + 20 cal, rx, started with row
5+310
85#
5+300 rx
hatch week 3 day 1
155#DL
50/50 high knees and bk
6 rds
4 rounds (in 18:20)
185#, 400M run, 20DUs
5+200m Rx
3+320, 135#
4+ @290
#135 (felt very heavy round 1 unbroken, rest 6/4)
5+305 – 105#
4+300
300m runs/15 cals/85lb DL
5+~200 115#
4ish rounds scaled
Ella- 4 rds 45#/scales run
Sydney – 4ish rounds 25#/run and row scaled
5 rounds, mods- 200m run, 15c, DL pvc pipe
Kevin- 100m power walk, 15c, 65# DL- 5 rounds
5+311 115#
4+300m (185#)
Katie: 4+300m (65#)
4 rds + 50m
Rx
5+200m rx
4rds
6 flts stairs, 50hk/50bk, 95# DLs
4 DLs shy of 4 rounds.
135# BB
3+315 (105#)
5 rounds rx finished at 18:20
Row > Bike > deadlift
4+420 135#
4+390
300m run + 50 knee ups + 50 buttkickers + 10 185# DLs
6+275 135# butt kickers high knees