NEWS
- Hero WOD “CLOVIS” on SUNDAY: This Sunday’s Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you would like to do ALL 10 miles then the 150 burpee pull ups, please either a) meet at the gym by 7:30p and a group will run from there or b) plan your run to end at Daybreak by the latest at 9a, to have time to complete the burpee pull ups.
WOD
“Sick Mode”
3 Rounds
1 Mile Bike
1K Row
Rest 3 Minutes
3 Rounds
3/4 Mile Bike
800 Meter Row
Rest 3 Minutes
3 Rounds
1/2 Mile Bike
500 Meter Row
Rest 3 Minutes
WOD GUIDANCE & GOALS
Cardi-OHHHH! The bike and the row will take around the same amount of time. You’ll finish anywhere between 3:00-3:30 for each exercise and then have half the time to rest between intervals. Target 7 min per interval.
Post Intervals to Comments. Compare Scores HERE.
6:19/6:20/6:17 MCx
4:48 /5:06/ 5:09- MVx
04/26/23 – 6:32 / 6:39 / 6:42 MCx
12/11/18 – 6:28 / 6:43 / 6:57 MCx
MCx 7:35/7:24/?7:35?
MAX.
6:41, 6:49, 6:53
MAx 6:30/6:00/6:30
6:46/6:54/7:04 mcx
– bike settled around 55-60 rpm
– row at 2:00
6:13/6:15/6:14. MCx
Enough mysterious posts…reveal yourself! Come back 🙂
~6:45 each time. McX
6:23/6:33/6:48 MCx
7:15 Mcx then
6:21 and 6:10 .8/800
Transitions were SLOW on getting the erg monitor to fire up
6:35/6:46/7:09
1 mi./800m
6:23/6:50/6:35 MCx
6:20/:13/:16 mcx