NEWS
NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun began Tuesday, Sept 7th. Details HERE,
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- BONUS POINTS FOR WEEK 1: On Sat 9/11, complete the PARTNER workout with your Recharge Buddy! Earn 3 additional points EACH!
WOD
“Cover Shot”
5 Rounds on the 5 Minute
20/15 Calorie Row
10 Front Squats
20/15 Calorie Row
20 Wall Balls
Weight: 155/105, 20/14
5 Rounds on the 5 Minute
15/12 Calorie Row
10 Front Squats
15/12 Calorie Row
20 Wall Balls
Weight: 115/75, 14/10
5 Rounds on the 5 Minute
12/9 Calorie Row
10 Front Squats
12/9 Calorie Row
10 Wall Balls
Weight: 95/65, 10/6
WOD GUIDANCE & GOALS
On the minute work, means MOVE QUICKLY! Both rows will take :60-:75 to complete. Choose a weight for the front squats that’s moderately heavy, and you can do at least 6-4 reps. Try to go unbroken on the wall balls, as they’re the last movement before you get a rest! Target 3:30-4:00 per interval.
Courtesy of PRVN
Post Intervals to Comments.
HOME WOD
5 Rounds on the 5 Minute
Run 200 Meters
10 Jumping Squats
Run 200 Meters
20 Lunges
ENDURANCE
Rest
Rounds 1, 2 and 5
20 cal rows / 135# / 20#
Rounds 3, 4
10 wall balls
MCx
12 cals, 75#, 8#
14 cal rows, 20 air squats, ball slams 14#/20#
15 cals / 95# FS / 20 WB @20#
— perfect mods. maybe if feeling spunky next time, try 115#
95#, 16#, 15 cals
With Kevin, 9 c row, 55# FS, 8# WB
115#
Round 5, 15 Cals on first row and 5 FS
Yucky
9 cal; 55#; 6# – round 3&4 10WB
12 cal bike
banded glute bridges for FS
15 wb to bench 14#
Back to posting ⭐️
3:39-6:24
12 cals/75#x3, 65#x2/12# wb
This was a horrible one for me. Hyperventilating and all – thanks to Rap & Mel 💜