NEWS
- Winter 2023 Nutrition Recharge:
- Dates: Monday 1/9-Sunday 2/5
- Accountability through Triib
- Week Bonus Mindfulness Challenges
- Details and Sign Up HERE
WOD
“You’re So Vane”
7 Rounds
12 Back Squats
18/15 Calorie Row
Rest 1 Minute
Weight: 135/95
7 Rounds
12 Back Squats
15/12 Calorie Row
Rest 1 Minute
Weight: 115/75
7 Rounds
9 Back Squats
12/9 Calorie Row
Rest 1 Minute
Weight: 75/55
WOD GUIDANCE & GOALS
From the floor, get the barbell to your back rack safely to execute the 12 back squats (unbroken). Reps 9-12 will get spicy on round three. Once you complete the squats, hop onto a rower at a moderate/fast pace to complete the designated calories (:60-:75). Then REST 1 minute before the next round. Target :90 per interval and record all seven rounds.
Post Intervals to Comments.
HOME WOD
10 Rounds
12 Jumping Squats
100 Meter Sprint
Rest 1 Minute
ENDURANCE
Home WOD
1:35/40/36/40/33/34/30 MCx
1:43/1:50/2:02/2:07/1:59/1:59/1:55
65#/15cal
1:40/37/49/57/2/2:09 55# 10 calories
1:26-50. 115#/18 cals
1:30/43/49/46/50/47/32 – 17:58 mcx
1:08/1:13/1:15/1:17/1:27/1:25/1:29 – 15:14 (105# Bench Press & 18 Cals)
1:53/:55/:54/:54/:53/:51/:49. MCx
1:26/:39/:47/:49/:44/:42/:33 17:36 total (not sure all the splits are right) MCx
115#/18 cals – 1:41/2:02/1:57/1:53/2:09/2:08/2:02
Mcx
1:54, 2:07, 2:07, 2:13, 2:17, 2:23, 2:28
1:34-1:42 95#/12 cal
16:36 (1:30 avg/rd) 115#/18 cal
115#/18cals
1:22-1:26-1:24-1:28-1:27-1:25-1:26 —> 15:58