NEWS
MON WOD Recording: Here
WOD
“For Forever”
21 Weighted Push Ups
21 Strict Pull Ups
48/36 Calorie Bike
15 Weighted Push Ups
15 Strict Pull Ups
48/36 Calorie Bike
9 Weighted Push Ups
9 Strict Pull Ups
48/36 Calorie Bike
Weight: 45/25# Plate
21 Strict Pull Ups
36/27 Calorie Bike
15 Push Ups
15 Strict Pull Ups
36/27 Calorie Bike
9 Push Ups
9 Strict Pull Ups
36/27 Calorie Bike
15 Ring Rows
24/18 Calorie Bike
12 Push Ups
12 Ring Rows
24/18 Calorie Bike
9 Push Ups
9 Ring Rows
24/18 Calorie Bike
WOD GUIDANCE & GOALS
Complete the push ups in sets of at least 7 reps to start the workout, then chip away at smaller sets (with short breaks). The pull ups/ring rows chip away in sets of 3-5 to start then fast singles. For both the push ups and pull ups, do not go to failure! Once you hit failure, it’ll take minutes for your arms to recover before you can do another rep. The bike, for everyone, should take around 4 minutes so choose your calories accordingly. Target 18 minutes.
Post Time to Comments.
HOME WOD
42 Push Ups
800 Meter Run
30 Push Ups
800 Meter Run
18 Push Ups
800 Meter Run
ENDURANCE
rest
19:22 MCx
18:07 (1/2 knee push ups, ring row, 18 c bike)
22:13 unweighted push ups, red band pull ups, 27 cal bikes
21/15/9
38 cals
weighted sit-up 30#
RR
ski erg
17:45
19:06, 21/15/9 knee PU; 15/12/9 purple band; 36 cals
21:15 no weight push ups, black banded strict pull ups, 36 cal bike
21:07 w push up 10 lb plate, green band for pull ups 36 cal row
19:29 MCx
22:05 MA
Band assisted SPU
900 cal row
18:45 MCx
MA 21:45 (?) green band PullUps
26:32 MCx
20:08 with mods:
15# weighted pushups
15-12-9 purple band pullups
27 cal bike
21:34 – no weight, purple band pu, 36 cal
22:39, no weight, skinny black band
17:16 unweighted push ups, 15-12-9 strict pull ups, 36 cals
Fun 12:30p class!
15/12/9, knee PUs, bl band PUs, 200 m run- 12:38
4.88 mile run
21/15/9 10# weighted pushups
15/12/9 strict pull-ups
21:06
21-15-9 Push Ups
15-12-9 Strict RB Pull Ups
48 Cal Bike x 3
20:14 (60 cal on rower)
21:28 25# PU
25:06
25# PU
Strict
42 calories
24:12 MCx
20:10 MC (subbed 1000m row for the bike)
18:45 knees, spu with band, 800m row