NEWS
FRI WOD Recording: Here
WOD
“American Woman”
10 Rounds
10 Overhead Squats
20/15 Calorie Row
Weight: 95/65
10 Rounds
10 Overhead Squats
15/10 Calorie Row
Weight: 75/55
7 Rounds
10 Front Squats
12/8 Calorie Row
Weight: 75/55
WOD GUIDANCE & GOALS
Choose a weight for the squats that you can do for 10 consecutive reps every round. The row should will take around :60 every round. Target 15 minutes.
Post Time to Comments.
HOME WOD
10 Rounds
10 Lunge+Lunge Squat
200 Meter Run
ENDURANCE
Rest
19:21 MCx
17:38
95# OHS
15 cal row
Have a great weekend!!
21:55 @ 45#, 10cal bike
18:04 55#
5 rounds OHS
5 rounds FS
17:34 55# 200m run
20:39 10 cals row/ 65# OHS
16:58 95#/14 cal bike
21:53
7 OHS @ 45#
15 cals
19:27 MAx
75# OHS/10 cal bike
19:03 MCx
18:39 55# 10 cal row
20:47 MCx
21:01. Fs 85#. Row
Bike not row. 12 cal
26:21 but OHS felt ok for once. 15 cal. 45# 5 rounds 35# 5 rounds
18:23 200m run
23:19 MAx
This was a great workout to end the week!!
23:52 95# OHS / 200m run
squat good. run bad.
lol, this made me feel better, I had *nothing* left to give for that row
MAx 18:50 ish
18:35 OHS w/ empty bar, 10 cal row
13:00, OHS 15#, 8 c row , 7 rounds
20-ish minutes?? Too tired, forgot to check clock!
60# / 11 bike cals
We did 5 rounds
10:?? 95#/ 200m runs