WOD
“Ma Luv”
EMOM 10
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
Rest 2 Minutes
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
Weight: 70/53, 45/25
EMOM 10
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
1 – 15/12 Calorie Bike
2 – 15 Russian Swings
Rest 2 Minutes
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
EMOM 10
1 – 15/10 Calorie Bike
2 – :45 Weighted Plank
Weight: 53/35, 25/15
EMOM 10
1 – 12/9 Calorie Bike
2 – 15 Russian Swings
1 – 12/9 Calorie Bike
2 – 15 Russian Swings
Rest 2 Minutes
EMOM 10
1 – 12/9 Calorie Bike
2 – :45 Plank
EMOM 10
1 – 12/9 Calorie Bike
2 – :45 Plank
Weight: 35/26
WOD GUIDANCE & GOALS
Everyone loves the assault bike, right?! Fight to complete the 15/12 calories in about :50, so you have time to transition and rest before the kettlebell swings. The Russian (eye-heigh) swings should be heavy and unbroken every round. For the second EMOM, the weighted plank should be at a weight you can do unbroken.
Post Cals/Weight to Comments.
HOME WOD
EMOM 10
1 – 200 Meter Run
2 – 15 Box Jumps
1 – 200 Meter Run
2 – 15 Box Jumps
Rest 2 Minutes
EMOM 10
1 – 200 Meter Run
2 – :45 Plank
EMOM 10
1 – 200 Meter Run
2 – :45 Plank
ENDURANCE
Rest
7 calories, 44#, 25# plank
Mcx
15 cals on all but last two rounds
70# kb
45# plank hold could not hold last round unbroken
Super fun with Coach Pancho
10 cals/35#
7-9 cals/15# not consistent in the hold times – one of those easy on paper WODs
12 cals / 44# KB
12 cals / 25# Plank
Harder than it looked!
Bwahaha with the broccoli!!!
First emom: Mcx
Last 3 rounds of second emom 10 cals
10 cals/53#
8 cals/25# ~:30
MCx / 10 cals, 15# plate
MCx/MCx
MCx – Had to break plank holds 3 and 4
12 cals both rounds, 53#, 35#
12 cal/44#
10 cal/15#
Lost the plate one round
66.1 cal (av 13.22), 44# 🐄🔔
57.3 (av 11.46), 15# plate took a couple of kneels
11 calories on rower, 35 lb kettlebell for swings, 10 lb plate for plank
mcx / 14 cal and variety of weight increments on my back down to body weight planks. woof.
annie: 9 cal, 20# / 9 cal, 10#
mc w/ 53# full kbs ; we need a 70 🙂