NEWS
- OLYMPIC LIFTING CLINIC: Sat 10/22 at 9:30a with Pancho. RSVP on Triib!
WOD
“Make a Deal”
3 Rounds
15/12 Calorie Bike
50 Double Unders
100′ DB Lunge
50 Double Unders
15/12 Calorie Bike
Rest 2 Minutes
Weight: 50/35
3 Rounds
12/9 Calorie Bike
15 Attempts
100′ DB Lunge
15 Attempts
12/9 Calorie Bike
Rest 2 Minutes
Weight: 35/20
3 Rounds
9/6 Calorie Bike
75 Single Unders
100′ Lunge
75 Singles Unders
9/6 Calorie Bike
Rest 2 Minutes
WOD GUIDANCE & GOALS
A three rounder WITH rest!! Push the bike to complete the calories in around :60, or scale to meet the time domain, and the double unders (or modification) should take no more than :60. The db lunges are with one dumbbell held anyhow, anyway. The lunge course will be 25 feet. Complete 4 lengths possibly unbroken or taking one break after 50 feet (:90-2:00.) Target 6 minutes per round. Record three intervals.
Post Intervals to Comments.
HOME WOD
3 Rounds
200 Meter Run
30 Jumping Jacks
100′ Lunges
30 Jumping Jacks
200 Meter Run
Rest 2 Minutes
ENDURANCE
3 rounds
200m, rest :60
400m, rest :90
600m, rest 2:00
5:22 4;44 5:36
7 calories 30 dubs 25#
4:40 / 5:14 / 5:51 MCx
Rocky 4 Soundtrack for the win at 6:30! Only thing that got me thru the pain on the lunges. A+ Lisa!!
4:15 / 5:31 / 5:20 (Unweighted Lunges)
4:35/5:05/5:26
9 cal, 30 dubs, 25# db
4:54—5:31—5:42. mcx
6:08/5:48/5:47 20#, 9 cals, 50 DUs
1st round 12 cals and 1 minute
5:21/5:47/5:36 MCx
6:07, 6:08, 6:31, mcx
Oooof.
5:33, 5:54, 5:28 mcx
5:01/5:19/5:23 MC- 25 DU