NEWS
- ABBREVIATED SCHEDULE 8/14-8/21 (reflected on Triib)
- Sat 8/21: No 7a class
- MW 8/16+18: No Teens
- MWF 8/16+18+20: No 9:15a class
- TTH 8/17+19: No 12p class
WOD
“Higher”
With a Partner
4 Mile Bike
50 Deadlifts
3 Mile Bike
50 Hang Power Cleans
2 Mile Bike
50 Front Squats
1 Mile Bike
50 Jerks
Weight: 135/95
With a Partner
4 Mile Bike
50 Deadlifts
3 Mile Bike
50 Hang Power Cleans
2 Mile Bike
50 Front Squats
1 Mile Bike
50 Jerks
Weight: 115/75
With a Partner
4 Mile Bike
50 Deadlifts
3 Mile Bike
50 Hang Power Cleans
2 Mile Bike
50 Front Squats
1 Mile Bike
50 Jerks
Weight: 95/65
WOD GUIDANCE & GOALS
Grab a buddy, a bike and a barbell! Divide reps with your partner however you’d like. Coaches will suggest that you switch off on the bike every :60, and every 5-10 reps on the barbell movements. Choose a weight for the barbell that you can cycle for at least 5 reps of your limiting movement. Target 30 minutes.
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HOME WOD
1 Mile Run
50 Lunges
800 Meter Run
50 Push Ups
400 Meter Run
50 Squats
200 Meter Run
50 Sit Ups
ENDURANCE
Today’s Home WOD
Kathy/Jen @ 30m cap, 55#, skipped last 1 mile bike, finished 5 jerks each!
30:45
2 mile bike/30DL/1.5 mile bike/30 hpc/1 mile bike/30 FS/0.5 mile bike/ 30 jerks
95#
31:16 MAx
Moon & Megan – 36:24, 65# / 55#
Jess & Newt – 32:28 (85/135)
Awesome Job!!!!!!
ZDN/Melissy 40:04 Rx
DLs: 20/5; 20/5
PHCs: 10/10/5; 10/10/5
FSs: 8/8/7/2; 8/8/9
Jerks: 8/8/6/3; 5/5/5/5/5
39:08 with Liz. Tuff enough
W/Sharon 35:10 – 55#/3.5, 2.5, 1.5/Sharon had to go to work -we finished the FS @29:35 – I tacked on the last .5 + 25 Jerks
Sharon and Nina: 30 min cap but we finished in 36:11 with a little overlap:) 45# Nice job Nina.
Pancho/Jon 33:08
MCx/ 20# dumbbells