NEWS
INDOOR/OUTDOOR SCHEDULE
- Mon – Indoor
- Tue – Outdoor
- Wed – Outdoor
- Thu – Indoor
- Fri – Indoor
- Sat + Sun – Outdoor
WOD
“Kid Cuisine”
25-20-15-10
Calorie Bike
Handstand Push Up
Double Under
25-20-15-10
Calorie Bike
Abmat Handstand Push Up
12-9-6-3
Attempts
20-15-10-5
Calorie Bike
Dumbbell Press
40-35-30-25
Single Under
WOD GUIDANCE & GOALS
Bike at 55-60 rpms, completing your designated calories in 2-3 minutes for the first and second intervals. For the last two rounds target 1-2 minutes per interval. The handstand push ups are kipping to the floor, or strict to abmats. Do smaller sets with quick breaks or one big set then chip away. Try for big sets of double unders. Target 12 minutes.
Post Time to Comments.
HOME WOD
16-12-8-4
Flights of Stairs
25-20-15-10
Push Ups
Jumping Jacks
ENDURANCE
30 minutes at 2/3rd your max heart rate
16 something 2 ab mats + plate
12:48 MCx
12:34 MCx
18:25 MAx 2 abmats/DUs
16:20 mcx
14:57 MCx bike Cal’s
12-9-6-3 HsPU and DU
16:01 2Ab+5# plate/SU
16:26 mcx
with a 5th round of 5, 25/20/15/10/5
14:53
5/4/3/2 wall walks
DUA
10:18 30# dB press
13:56(ish). 50# DB presses (20/15/10/5) in lieu of HSPU
15:08 2 ab mat
Mix of home wod and MA; 12-8-4-2 flts stairs, 25-20-15-10 yoga block handstand push-up, 12-9-6-3 dus attempts and…….. actually made 10! 18:40
14:52 strict hspu
12:03 – Running, pu’s, attempts
15:55
1 abmat + 5# plate for hspu
20/15/10/5 cal bike
16:37 MCx for bike and dubz
20-15-10-5 for HSPU with 1 ab mat
15:45- I ab mat + 5# plate
12:51 mcx
14:55?
25-20-15-10 cal bike
8-6-4-3 Kipping HSPU (First ones everrr!!!)
12-9-6-3 cal ski
15:01
25-20-15-10
Calorie Bike and 25#•2 DB standing strict press, some DB Russian twists
12-9-6-3 SUDUs
11:50 Box HSPU / Singles
16:19 2 AB, DU
15:22
25-20-15-10 Bike, 25# DB Press, 45-40-35-30 SU
13:19 MVx (20# DB)
11:52 MCx row, 2 abmats
14:52 – 1/2 HSPU 2 ab mat and 1/2 seated press 20#