NEWS
WED WOD Recording: Here
WOD
“Evolution Orange”
AMRAP 20
20/15 Calorie Bike
5/3 Strict Pull Ups
AMRAP 20
15/10 Calorie Bike
5/3 Banded Pull Ups
AMRAP 20
12/8 Calorie Bike
10/6 Ring Rows
WOD GUIDANCE & GOALS
Calories on the bike will take about :60, and your first set of strict pull ups should be unbroken. Cut calories or use a band to meet these guidelines. After the first round, break pull ups however you’d like. Target 10 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
200 Meter Run
5 Push Ups
ENDURANCE
Rest
6+4 MCX
8 MCx
10 rds black band
9+7 MCx
10 + 15
15 cal row
3 UB ring MU
10 rds, pu with black band
10 w/ bent over rows
Gross. 10 MCx
9+15 MCx
7+13 blue band
9+19 MCX
11 MCx
8+21 mcx
5+19 MCx
strict CTB, unbroken, plus bonus round after time
biking was just recovery after doing the wod last night….
8+16 MCx, thin purple band used for pull ups
15 Cal Bike and 10 ring rows
11 rounds bike, 10 rows
10 + 12, row
MCx but strict chest to bars (5 except 3 in round one). Either 9+ or 10+ rounds lost track.
MV: 4 flts stairs/band assisted pull-ups / 10+4 flts
9 + 7
15 cals / banded PU
9+4 mcx
9 MAx (row)
10 MCx
Happy birthday Jason! 🎈
9+2 mcx
MCx-ish. RBPUs
8 rounds
9 MAx, purple band
10+7 mcx but subbed 15 ski erg cals for bike