NEWS
MON WOD Recording
WOD
“Save Your Tears”
5 Rounds
20/15 Calorie Bike
30 Lunges
12 Pull Ups
Rest 3 Minutes
5 Rounds
15/12 Calorie Bike
20 Lunges
6 Pull Ups
Rest 3 Minutes
5 Rounds
12/9 Calorie Bike
20 Lunges
12 Ring Rows
Rest 3 Minutes
WOD GUIDANCE & GOALS
THREE MINUTE REST?? Yup, you read that right. But, the more rest built into a workout the faster you have to move. Target completing the bike calories in :75. The lunges are 30 total (15 per side) and are unweighted (:60). Try to do the pull ups unbroken as long as possible (:30-:60). Target 2:30-3:00 per interval.
Post Interval Times to Comments.
HOME WOD
5 Rounds
200 Meter Run
30 Lunges
20 Sit Ups
Rest 3 Minutes
200 Meter Run
30 Lunges
20 Sit Ups
Rest 3 Minutes
ENDURANCE
Rest
2:31, 2:29, 2:29, 2:37, 2:50 MAx
2:29; 2:35; 2:36; 2:36; 2:26 MCx
Great job!
2:59×4 2:46, 11 cals
15 cal ski
Sandbag weighted lunge
Pull ups
2 min rest
2:23
2:18
2:13
2:22
2:25
This weather had me feeling 👎🏻 But soaked up some MEL energy and now I’m feeling 👌🏼👍 😃 🔥
Intervals between 2:17-2:24 (15 cal bike)
21:04 total (something like 1:45-2:20). 20 cal. Six strict pull-ups and ctb mixed
2:40, 2:34, 2:33, 2:33, 2:32 MCx (row)
26:14 McX 20cbike/kpu
2:58/2:43/2:47/3:01/2:45
2:13/:16/:11/:06/:09 row/70# kbs
12 cals, 30 lunges, 6 strict pu w/band
2:20, 2:16, 3:06, 2:36, 3:20
2:38/2:40/2:39/2:38/2:41
20 cal row
30 lunges
12 push ups
12 cals, 30 lunges, 12 kipping PU
2:36/2:28/2:28/2:30/2:29
2:38/2:38/2:36/2:40/2:42
12 cals
30 lunges
8 combo of butterfly pull ups for practice and kipping pull ups
2:42/2:24/2:40/2:57/3:01 mcx
2:23/2:20/2:24/2:29/2:30
MCx+40m run
Love to see you and Melissa posting!!
3:14/3:08/3:11/3:15/3:16
20 cal bike
30 lunges
6 kipping pull ups, broken
24:17 – 10 calories, 20 lunges, and 12 RR.
2:58, 3:01, 2:54, 3:16, 3:10
15 cals, ring rows
2:22/:14/:04/1:59/2:27 mcx