NEWS
- INDOOR/OUTDOOR SCHEDULE
- Mon – Indoor
- Tue – Indoor
- Wed – Indoor
- Thu- Outdoor
- Fri – Indoor
- Sat + Sun – Outdoor
WOD
“Pack Lite”
METCON
50-40-30-20-10
Calorie Row
Sit Up
50-40-30-20-10
Calorie Row
Sit Up
STRENGTH
Deadlift
7×3, building
Deadlift
7×3, building
METCON
50-40-30-20-10
Calorie Row
Sit Up
50-40-30-20-10
Calorie Row
Sit Up
STRENGTH
Deadlift
7×3, building
Deadlift
7×3, building
METCON
25-20-15-10-5
Calorie Row
Sit up
STRENGTH
Deadlift
7×3, building
WOD GUIDANCE & GOALS
Push the row intervals, try to get 10-15 calories per minute. Catch your breath on the sit ups, with continue sets and trying to get 15-20 sit ups per minute. Target 20 minutes. For the deadlifts , start at 60% and build to 90% of your 1 rep max.
Post Time + Weights to Comments.
HOME WOD
10-8-6-4-2
Flights of Stairs
50-40-30-20-10
Sit Up
Flights of Stairs
50-40-30-20-10
Sit Up
1-Leg Glute Bridge
7×3 per side
7×3 per side
ENDURANCE
1 mile jog
3 Rounds
200m, rest :60
400m, rest :90
600m, rest 2:00
Then
1 mile jog
18:28 MCx
145#
(1st 3 rounds of 7 bc 🤯)
16:35 bike 33-27-21-15-9
305
15:11 MCx
165# DL
16:04 mcx
315
15:43, 135#
18:31 MCx 170#
16:56 MCx / 385#
16:32 MCx
225# DL
18:30 MCx 140# DL
13:24 MCx
325#
15:10
305#
that was 295# for the deadlift,
13:03 / 345#
nice
16:17 / 255#
18:24 235#
14:57 MCx 200#
11:31 run in meters
195#
17:32 MCx
165# DL
16:02 MCx
225#
15:19 Row 35/25/20/15/10
Sit-ups 50/40/30/20/10
#215
13:36 Mcx
225#
10:59 MCx
235#
Glad to see you guys still getting after it! Nice work.
And the king of the rower roars!!! Nice brother
Zev!
14:56 Mcx
#135
12:49 MCx / 305#
Fun afternoon chasing Cornish. Great job 4:45 crew!
12:33 w 500/400/300/200/100m runs
7×5 dead: 275# no more weight at home
14:49/275#
Jenna – 17:34, 85#- 155#
Alex – 16:00
18:00 MCx
185#
16:46 MCx
115#-155# 3 rep PR!!!
16:57 MCx
135# -> 175#. Thanks for the coaching Tara
12:43 (MVx for row only)
175#
18:43 MCx/MAx
205#
19:04Rx 105#
15:26 MVx
Sit-ups 30/25/20/15/10
DL @ 115#