NEWS
- TODAY: 6:30a, 8:30a + 9:30a Classes ONLY!
- WEEK 2 BONUS: Get outside! Take a 10 minute (or more) walk outside daily
WOD
“Dream”
50/40 Calorie Bike
40 Russian Kettlebell Swings
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike
Height: 24/20
40/30 Calorie Bike
40 Russian Kettlebell Swings
30 Assisted Pistols
20 Burpee Step Ups
30 Assisted Pistols
40 Russian Kettlebell Swings
40/30 Calorie Bike
Height: 24/20
30/20 Calorie Bike
40 Russian Kettlebell Swings
30 Close Stance Squats
20 Burpee Step Ups
30 Close Stance Squats
40 Russian Kettlebell Swings
30/20 Calorie Bike
Height: 20
WOD GUIDANCE & GOALS
The bike is the “buy-in” to the workout. Complete calories around 4 minutes, targeting 55+ rpms. Choose a heavier weight for the Russians swings. Do 15-20 reps, take a quick break, then complete the set. For the pistols, alternate legs for 30 total reps. Scale pistols by using a medball or box under your butt, doing step downs from a box or close stance squats. Pick a steady, uncomfortable pace for the burpee box jumps. Once you complete the burpee box jumps, push your pace on the way back up the ladder especially on the final bike. Target 18 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
800 Meter Run
40 Jumping Jacks
30 Pistols
20 Burpee Box Jumps
30 Pistols
40 Jumping Jacks
800 Meter Run
ENDURANCE
3 x 1000m, rest 2:00
20:18 masked
50 Calorie Bike
40 Russian Kettlebell Swings 44#
30 Rig assisted Pistols
15 Box Jumps 20”
30 RA Pistols
40 Russian Kettlebell Swings
50/40 Calorie Bike
14:16 max
19:11, MVx
17:23 30 calories, 35#KB, pistols to bench
20:25 – MCx except box step downs for scaled pistols.
21- even
70# / assisted pistols
18:33
Close Squats / burpee step ups / 70#
17:22
Close squats / 53#
17:20
70#/Assisted Pistols
17:55 box pistols
15:42 air squats 53#
17:23 close squats
16:54 MA with 40 cals