NEWS
- TUE WOD Recording: Here
- INDOOR/OUTDOOR SCHEDULE
- Mon – Indoor
- Tue – Indoor
- Wed – Outdoor
- Thu – Outdoor
- Fri – Indoor
- Sat + Sun – Outdoor
- SATURDAY 10/31: Is HALLOWEEN!! Wear a workout friendly costume to class!
WOD
“Virtual”
4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs
Weight: 115/75
4 x AMRAP 3
300 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs
Weight: 95/65
4 x AMRAP 3
200 Meter Run
Max Thrusters
Rest 2 Minutes between AMRAPs
Weight: 75/55
WOD GUIDANCE & GOALS
For 3 minutes, you’ll run 300 meters at a moderately fast pace (1:30) and in the remaining time do as many thrusters as possible. Choose a weight for the thrusters that you can do for 10 consecutive reps before having to break. Target 15-20 reps per round.
Post Total Reps to Comments.
HOME WOD
4 x AMRAP 3
300 Meter Run
1.5 Squats
Rest 2 Minutes between AMRAPs
ENDURANCE
10 min at 1/3 max heart rate
10 min at 2/3 max heart rate
10 min around max heart rate
MAx 12,12, 13, 13
MAx – 20 per round
MAx 13/12/13/12
200 m, 45#, 17/15/15/14
Row/70@50#
(21,17,16,16)
20-21-22-22
@ 95#
300 M ski erg
Burner !!
16/16/15/16 @65
13/14/15/12 at 75#. Row except run last round
18/17/15/14 – 64 MCx
80 MAx
15/15/10/15 @ 95#
18 cal/95# – 20, 17, 16, 17
15/ 13/ 14/ 14 (55# and row)
78 MCx
20/19/19/20
18/19/20/19 MAx
14 cal bike
65# 10-11-11-13 thrusters
row, 75# 10/11/14/15 (50 total)
16/16/16/16 max
6 flights of stairs
DB thrusters, 15#
86 reps
300m row 1st round, run for remainder. 55#, 15 each round
16/15/14/16 MAx
66, Push Press @ 95#
3 AMRAP 4*
18 cals bike
strict press @ 65#
10/10/10
*lol, just now realized it was supposed to be 4 AMRAP 3
10 each round, 85#
Row, 75# Front squat
17/17/18/20