NEWS
- BABY SHOWER FOR COACH LISA: EVERYONE is invited to a baby shower for the mama-to-be COACH LISA!
- WHEN: Sunday, April 2nd from 10a-11a (right after RNG)
- WHERE: At Daybreak
- WHAT: Food + Fun
- RSVP: YESTERDAY
- BRING: A pack of diapers (any size)
- REGISTRY: HERE
WOD
“Doesn’t Look Good…kinda”
3 Rounds
40 Pistols
50 Calorie Row
:60 Plank
3 Rounds
40 Assisted Pistols
40 Calorie Row
:60 Plank
3 Rounds
40 Squats
30 Calorie Row
:60 Plank
WOD GUIDANCE & GOALS
Doesn’t Look Good… It Looks Great! Move at a steady pace for 40 alternating pistols. Scale pistols to a medball/bench/box, or do lunges/squats as modifications. The calorie row will take 3-4 minutes per 50 cals, and then breathing heavily hold a one minute plank (elbows or hands.) Push your last round! Target 17 minutes.
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HOME WOD
3 Rounds
20 Sit Ups
30 Pistols
40 Push Ups
400 Meter Run
ENDURANCE
1 hour ruck
21:10 Bulgarian squatx2/squat
22:09 MCx
PSA- resist the temptation to celebrate the third row being done because you might forget about that last plank and have to be reminded. Or so I’ve heard.
Rows 3:00-3:11
First round of pistols unbroken, other two rounds in sets of 8-15ish.
20:40 red bench, 40
20:30 MAx (pistol to bench)
‘lil burner.
21:03 46 cals, scaled pistols, extended arms blanks
17:40 (20/20 Bulgarian Split Squats, 50 Cal, :60 Plank)
19:21 (feet-together squats)
50 cal, :60 plank
20:50 MAx Bulgarian split squat/40 cals
19:00 — 20” box step down pistols
— grinder today
21:05 MC -pistols to bench
21:00 – 10# db’s bul split sq’s / 600 m run
17:00 20” box step downs
22:27 mcx