NEWS
- VETERAN’S DAY: On Thursday, November 11, all classes will be doing the HERO WOD “CHAD” which consists of 1000 step-ups to a 20″ box (weighted or unweighted) for time. You can do this solo, you can partner up, or you can scale the height and/or weight and/or number of reps. It’s about the why we do it, not the how. Click HERE for more details.
- NOVEMBER CLINIC: On Friday, November 12, at 6pm Coach James will dive deep into proper mechanics, breathing technique, and core engagement, for Power AND Olympic lifting. Be prepared to MOVE! Sign up on Triib starting Wed 11/10.
WOD
“The Day of All Days”
5 Rounds
100′ Overhead Walking Lunge
30 Sit Ups
20 Kettlebell Swings
Rest :60
Weight: 50/35, 70/53
5 Rounds
100′ Overhead Walking Lunge
30 Sit Ups
20 Kettlebell Swings
Rest :60
Weight: 35/20, 53/35
5 Rounds
100′ Front Rack Walking Lunge
20 Sit Ups
20 Kettlebell Swings
Rest :60
Weight: 25/15, 35/26
WOD GUIDANCE & GOALS
Push your pace through the intervals knowing you have a rest coming up! Choose a dumbbell that you can lunge overhead for 50 feet before having to break. You do not have to switch arms on the lunges. Move through the sit ups unbroken, then push yourself to do the swings unbroken. Target 3 minutes per interval.
Post Intervals to Comments.
HOME WOD
5 Rounds
100′ Walking Lunge
30 Sit Ups
20 In+Outs
Rest :60
ENDURANCE
Rest
2:31-3:50 MCx
21:12 total
3:17=3:46 MAX
3:22-3:49 22:01 mcx
Woof
Big weight/time trade off
30#DB, 35# KB 3:50 to 4:20/round
3:05-3:38 30# lunge, 53# russian kbs
That was rough.
3:17 / 3:18 / 3:37 / 4:25 / 4:27 (1st round MCx, then switched to front rack lunges for remainder.)
2:50-3:36 MCx
Wowza.
23:03 35# lunges and kbs
rounds 1-3 MCX: 3:15, 3:22, 3:55
rounds 2-5 50′ lunge, 15 KBS – 4:05,3:30
3:02–3:17–3:52–3:52–4:01 (22:04) mcx
i don’t even know what happened in that 22 minutes. wrote wrong 2nd round on whiteboard.
3:23 – 4:19
35/35# first 3 rounds
25/35# last 2…
3:31/:32/:28*/:33*/:44 #15/26. * rounds did 50′ overhead, 50′ on shoulder.
3:04/:05/2:57/:53/:57 mcx