NEWS
- MON WOD Recording: Here
- THIS WEEK
- Monday – Indoor
- Tuesday – Outdoor
- Wednesday – Indoor
- Thursday – Indoor
- Friday – Outdoor
- Saturday – Outdoor
- WAYLAND:
- TEENS CLASS: Monday and Wednesdays at 4:15p! Rsvp through the Triib app
- 12:30p CLASS: Tuesday and Thursday in person! Starts 8/11
WOD
“I Know Him”
Every 5 Minutes for 5 Rounds
400 Meter Run
40/30 Calorie Row
*have at least 1 min to rest
Every 5 Minutes for 5 Rounds
400 Meter Run
30/20 Calorie Row
*have at least 1 min to rest
Every 5 Minutes for 5 Rounds
300 Meter Run
30/20 Calorie Row
*have at least 1 min to rest
WOD GUIDANCE & GOALS:
Run the designated amount of meters around 2 minutes (no more than 2:15), and take the next two minutes to row the designated amount of calories. You must have at least 1 minute to rest before the next round. Target 3:30.
Post Intervals to Comments.
HOME WOD
Every 5 Minutes for 5 Rounds
600-800 Meter Run
*have at least 1 min to rest
ENDURANCE
Rest
3:32 / 3:57 / 4:06 / 4:16 / 4:27 MCx
3:58 (30); 3:32 (20); 3:33; 3:39; 3:38
3:32 3:32 3:32 3:45 3:37 20 cals
3:51 / 3:47 / 3:48 / 3:52 / 3:37 MCx
3:30-4:00 for each set. needed that built in rest.
cals on row: 35/35/20/30/40
(yes, 20 cals in rd 3)
3:55 / 3:49 / 3:53 / 4:06 / 4:13
400m & 30 cals
4:00-4:10 25 cals rnd 1-4, 30 cals rnd 5
3:30 / :36 / :46 / :53 / :28
400 & 30 cal but the runs were a little short
3:52/3:56/4:07/4/12/4:32
Not sure on run distance ~2:15 per round
25 cals (~1:30 per round
3:50/3:52/3:47/3:50/4:25
Rd 1-2,5 30 cal
Rd 3-4 25 cal
3:26/:43/:53/:59/:57
3:42 / 3:44 / 3:50 / 3:50 / 3:52
400m run + 25 cals
200 m run 20 cal row 3:10/19/33/17 took rnd 4 off to recover from heat
12 flts stairs- 3:48 / 50 / 43 / 45 / 38
2:54/ 3:10/ 3:12/ 3:16/ 3:05 (10 c bike/ 20 c row)
24 cal bike x 5, 25 cal row x 3, 22 cal row x 2
HOME
Jenna – 400m run, 25 cal row in the 4min
Alex – 400m run, 35-31-26-16-33 cal row in the 4 min
3:34 / 3:44 / 3:53 / 4:08 / 4:08 mcx
Home wod
row 3:30-4:00 each round:
800m/ 700/ 750/ 750/ 800
4:00, 3:50, :50; :58, :56 26cals
3:35/ 3:37/ 3:40/ 2:57/ 3:50 … ooof
800, 800 800 600 800
600m runs
3:05; 3:07; 3:10; 3:12; 3:07
3:20 ish average – 400m run/14 cal bike
3:25-3:42 – 400m run/20 cal row
4:06 – 4:20 MCx
4:05/4:30/4:35/4:45/4:30 mcx