NEWS
- MONDAY 1/16 MLK DAY SCHEDULE: 6:30a, 8:30a, 9:30a Classes ONLY!
WOD
“Give Us a Smile”
21-15-9
Bike
Toes to Bar
Box Jump
Height: 24/20
21-15-9
Bike
Knee Ups
Step Ups
Height: 24″
18-12-6
Bike
V-Ups
Step Ups
Height: 20″
WOD GUIDANCE & GOALS
Nothing makes you smile like a triplet that includes biking! Complete the first calorie bike in 2:00, the second in :90, and the third in :60. Break toes to bar sets into negative sets (8-7-6, 6-5-4, 4-3-2) to manage your grip and hip flexors. Take five seconds between sets to recover. Then move at a steady/moderate pace for the box jumps, “resting” on the step down. Target 15 minutes.
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HOME WOD
200 Meter Run
21-15-9
Toes to Bar
Box Jump
ENDURANCE
Rest
10:22 MCx – first full workout since surgery – woot!
Yes!
9:35 MCx
10:25, MVx
9:15 max w/tuck ups
10:41 mvx calories on bike, v ups (shoulder)
11:13 (leg lifts for t2b)
8:37 mcx
8:21 (24″ Step Ups)
11:09, 15-12-9 cals and 35# db step ups
10:15 MCx
8:16 mcx
— holy fran
11:33
21-15-9 Bike, pike-up attempts
Box Jump 20”, 30 total
11:45 mcx
9:08
MaX round 1
McX rounds 2&3
That warm up… holy guacamole
9:37 mcx
7:15 mcx