NEWS
NEWSLETTER: Did you get our FALL Newsletter? If not, please let a coach know and we’ll send you one asap. We’ve announced:
- CLASS SCHEDULE UPDATE – Effective Saturday October 1
- NEW OLYMPIC LIFTING CLASS & SUPPLEMENTAL PROGRAMMING – Starts on Saturday October 1. Sign up on Triib (no additional cost to members… just counts as a visit)
- HALLOWEEN PARTNER THROWDOWN + SOCIAL – Saturday October 29. Sign up at front desk!
WOD
“Toaster”
7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike
Weight: 185/135, 30/20
7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike
Weight: 155/105, 20/14
7 x on the 3 minute
5 Power Cleans
10 Wall Balls
7 Calorie Bike
Weight: 115/75, 14/10
WOD GUIDANCE & GOALS
Heavy wall balls! Choose a weight for the power cleans that you may have to break into sets of 3 and 2, or fast singles. Use a heavier wall ball than you typically use. It’s only 10 reps, try to go unbroken! Then SPRINT the 10 calorie bike (take less than :50) Each interval target 2 minutes or less per interval.
Post Intervals to Comments.
HOME WOD
7 x on the 3 minute
5 Burpees
10 Squats
200 Meter Run
ENDURANCE
Rest
90# 10# 5 calories
1:54-2:15ish?
MCx
P. Cleans all in singles
55#, 10# WB ( not all to orange line) 7 c
1:42/1:35/1:37/1:42/1:57/2:16/2:24 MCx
1:22–>2:07 MCx
1:37-2:04 / 155# / 30#
1:23/1:36/1:31/1:31/1:51/1:46/1:54 (10 x 185# DL, 20#, 10 Cals)
1:30–39–52–51–55–56–41 mcx
wow. that bike turned into slog.
1:49–>2:00 (95#, 20#, 8 cal)
2:05-1:46 115#/20#/10 cals
Decided to start posting again since I’m working out completely diff than I used too 😉
1:42 (?) / 1:58
95#, 16#, 5 cals
120# 30# db thruster for wb
1:42, :42, :44, :42, :42, :47, :40
1:26-:57
155# 30#
1:40-2:29 @ 115#
scaled to 7 cal for rds. 4-6
185 / 30# / bike to 2:00 – ranged from 6-10 cals
155#, 35# db thrusters for WB
1:13/1:12/1:15/1:18/1:18/1:15/1:07