NEWS
- MLK DAY: No 5:30a or 6p classes
WOD
“Stand Out”
8 Rounds
24 Squats
12 Push Ups
12/9 Calorie Bike
*equal work:rest
8 Rounds
18 Squats
12 Bench Push Ups
10/7 Calorie Bike
*equal work:rest
8 Rounds
12 Squats
9 Bench Push Ups
9/6 Calorie Bike
*equal work:rest
WOD GUIDANCE & GOALS
The key to this workout is FAST! Leave nothing in your tank round to round. Complete the squats in :01-:02 per rep, then bust out the push ups in one or two sets, then hop on the bike and complete the calories in :30-:45. You get a EQUAL work to rest ratio! Target 2:00 per interval
Courtesy of CFLP
Post Intervals to Comments.
HOME WOD
8 Rounds
24 Squats
12 Push Ups
100 Meter Run
*equal work:rest
ENDURANCE
Rest
1:38-1:46 7 calories
1:301-1:40 mvx knees
MCX (24/12/9), not mvx
1:12/:16/:20/:24/:32/:30/:35/:27 mcx
1:19/:25/:24/:29/:26/:23/:45/:40 MCx
1:00 / :29 / :32 / :48 / :50 / :50 / :50 /:50
MCx
Gotta work on my push ups
So fast! Did that bike actually move forward today?!
Thanks! I couldn’t help myself from going out hot on the first round. I was just holding on the last couple rounds. Your times are so consistent!
1:04-1:30 5 push ups, woohoo
1:30-1:34 MCx
So consistent!
Thanks! I was super pumped about that part.
1:08/1:26/1:50/2:03/1:41/1:56/1:53/1:52
came out a little hot… then blew up
1:19/:15/:22/:28/:22/:29/:36/:24
1:31/26/33/33/38/40/40/44
That bike slowed down real fast. Holy legs!
1:12–:23–:23–:27–:28–:29–:25–:17 mcx
1:34 / :35 / :43 / :40 / :46 / :45 / :37
9 push-ups.
1:23 / :19 / :23 / :27 / :31 / :27 / :28 / :12 MCx
1:27/:27/:37/:35/:36/:48/:45/:33 mcx
Went into that thinking there was no way I could do that many push-ups .. I was wrong ☺️
MCx
1:30/1:35/1:50/1:50/1:55/2:02/1:50/1:46
The bike won…