WOD
“Standing Here Now”
AMRAP 30
400 Meter Run
24/18 Calorie Bike
500 Meter Row
*after every movement
5 strict pull ups, 10 push ups, 15 squats
AMRAP 30
400 Meter Run
21/16 Calorie Bike
400 Meter Row
*after every movement
4 banded strict pull ups, 8 push ups, 12 squats
AMRAP 30
300 Meter Run
18/14 Calorie Bike
300 Meter Row
*after every movement
5 ring rows, 5 push ups, 10 squats
WOD GUIDANCE & GOALS
Cardio-Fest! The run, bike and row each take around 2:00 to complete. If you know all, or one of them, will take significantly more time, scale the distance/cals. After the run, you’ll walk over to the rig and complete 5 strict pull ups, 10 push ups and 15 squats. You’ll then move to the bike, then repeat the gymnastics triplet. Then to the row, and again the gymnastics triplet. Record full rounds plus any extra work. Target 3 full rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 30
400 Meter Run
5 Push Ups
10 Sit Ups
15 Squats
ENDURANCE
Rest
Started at the row
2 rounds + row and run and 7reps
MCx
2+403 red band, 14 calorie bikes
Started at the Row
2 + 9 Cals Bike
2 rounds + 322, 300m run, 14c bike, 350m row- 5 purple band PUs, 5 bench PUs, 10 squats
2+53m row MCx
Did it again w the boys this afternoon.
3+125 MCx
Felt a lot better than 5:30 AM.
MAx 2 + a third + 4 RBPUs
3 rounds mcx
2+ run/row and a 1/2 gymnastics set
3/6/9 scaled reps (band/bench)
*run/bike
2 rounds + 400m run, 5 pull ups & 3 Push ups
2+10 cal bike wicked mods 200 m run/4 green&blue band strict/12 squats to bench/14 cal bike/400 m row – neck good so far, knee still a bit swollen
Good to see you getting back at it Lourdes!
3 + 200m run mcx
2 + run, bike, 330m row
Black band pull ups
Rest MCx
2+ Run, bike, and 228m mcx
2 + run, bike and 100m MCx
Kipping pull ups. Totally blocked out the strict pull up part my bad!
3+100m run mcx
2+403 mcx
2+ 449
MCx for all m/cals/reps
but banded pull-ups & bench push-ups
2+run+bike+185m row
2+run, bike and about to hop on rower