NEWS
- OCTOBER CLINIC: Martha Theirl, DPT, will be here TODAY Friday, October 1st from 6-6:45p, teaching us how to create mobility and stability in overhead positions!
- BONUS POINTS: Accumulate 60 min of stretching to earn 3 points! Stretch, mobilize, take a yoga class, etc., all count. You can break the 60 minutes however you’d like; two half hour sessions, three 20 minute sessions, five 10 minute session… Get it done!
WOD
STRENGTH
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
METCON
Bike
21-15-12-9 Calories
Rest 1 Min b/w Sets
Bike
21-15-12-9 Calories
Rest 1 Min b/w Sets
STRENGTH
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
METCON
Bike
15-12-9-6 Calories
Rest 1 Min b/w Sets
Bike
15-12-9-6 Calories
Rest 1 Min b/w Sets
STRENGTH
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
Front Rack Lunges
3×5 per side, across
*at 65% 1RM front squat
METCON
Bike
12-9-6-3 Calories
Rest 1 Min b/w Sets
Bike
12-9-6-3 Calories
Rest 1 Min b/w Sets
WOD GUIDANCE & GOALS
Complete the lunges, five on one side then five on the other, at 65% of your 1 rep max. Reps 3-5 will feel moderate/heavy. The bike sprints, treat them as SPRINTS, resting 1 minute between each set. Target :90/:60/:45/:30 for each calorie set.
Post Weight + Times to Comments.
HOME WOD
10 Rounds
10 Jumping Lunges
100 Meter Sprint
ENDURANCE
Today’s Bike Session
135#
4:45
110#
:75/:60/:45/:27
75# 2;28, 1:42, 1;13, 48
1:45/1:12/:58/:42
115 FR lunge
55# one arm Bulgarian split squat
4:48
Jimmy is back!
lunge: 135# … got to gym late, not much warm up
bike: 6 min and change … sold out on 27 cal … never recovered.
Lunge – 165#
Bike – 6:12 and I died.
95# big PR
1:02 something something bike
105#
1:28/1:02/:49/:35
115#
15-12-9-6 SKI cals w/Erin, WOOF!