NEWS
- TOMORROW SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“The Fragile”
800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps
Weight: 53/35
Height: 24/20
800 Meter Run
30 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
200 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
48/36 Calorie Bike
30 Box Jumps
24/18 Calorie Bike
20 Box Jumps
12/9 Calorie Bike
10 Box Jumps
Weight: 35/26
Height: 20
600 Meter Run
30 Kettlebell Swings
300 Meter Run
20 Kettlebell Swings
150 Meter Run
10 Kettlebell Swings
Rest 5 Minutes
36/27 Calorie Bike
30 Step Ups
18/14 Calorie Bike
20 Step Ups
9/6 Calorie Bike
10 Step Ups
Weight: 26/18
Height: 24/20
WOD GUIDANCE & GOALS
Saturday SWEATFEST! The rounds of running and biking will take around the same amount of time; four minutes for the first round, two minutes for the second round and one minute for the third round. The kettlebell swings and box jump rounds will also take relatively the same amount of time; :90 for the first round, :60 for the second round, and :30 for the final round. Target 25 minutes (including the rest.)
Post Total Time to Comments.
HOME WOD
2 Rounds
800 Meter Run
30 Box Jumps
400 Meter Run
20 Box Jumps
200 Meter Run
10 Box Jumps
ENDURANCE
Rest
24:32 MCx
9:47 & 9:45
25:44 MVX calories
26:13 Mcx
23:26 (Subbed Row for Run & did 20″ Step Ups)
26:05 Row/ 20″ Step Ups
25:31 MCx
10:12 / 10:40 = 25:52 mcx
25:06 27/14/6 cals, Stp Ups
600/300/200, 26#
Foundations
Back Squat 165 x 1, 150 5 x 3
Press 55 x 6, 60 x 4, 67 x 2, 73 x 2
21:19 MCx
7:56 & 8:23
👏🏼 👏🏼 👏🏼
25:55- 35# KB
Back Squat
1 x 1 at 90% – 165#
5 x 3 at 80% – 150#
Strict Press
3 x 6 at 77% – 65#
2 x 4 at 80% – 70#
1 x 2 at 90% – 80#
Press: 80/85/95
Back squat: 185/165
Back ext: 100reps
26:25 MCx
11:40/9:35 not sure my run distances are right 🤷♀️