NEWS
- Summer Spirit Fridays
- TOMORROW Friday 6/30 Spirit is Red, White and Blue!
- Schedule Change: Fourth of July Week
- Monday 7/3: ONE Class at 8:30a
- Tuesday 7/4: CLOSED
- Wednesday 7/5: ONE Class at 8:30a
- Thursday- Sunday: Regular Schedule
WOD
“Better Be Good”
EMOM 15
1 – 15/12 Cal Bike
2 – 15 Russian KB Swings
3 – 15 Toes to bar
Weight: 70/53
EMOM 15
1 – 12/9 Cal Bike
2 – 15 Russian KB Swings
3 – 15 Toes to bar
Weight: 53/35
EMOM 15
1 – 9/6 Cal Bike
2 – 12 Russian KB Swings
3 – 12 Toes to bar
Weight: 35/26
WOD GUIDANCE & GOALS
Every minute, complete the designated work as fast as possible leaving time to rest. Finish the bike with :10 left within the minute. Challenge yourself to do the 15/12 calories as you’ll transition to kettlebell swings next which will only take :30-:45, and you’ll have plenty of time to catch your breath. The final minute, break toes to bar into 6,5, and 4 reps or 10 and 5, to save your grip. Record any modifications.
Post Mods to Comments.
MVx, 6c, 26#, LL
10-11 cal/44# (lower back)/tuck-ups
ttb/ku the first 2 rounds then my calluses started to open up
Rounds 1 – 3 MCx / Rounds 4 & 5 – 9 Cal, 15 KBs (70#), 15 Leg Lifts
12 @ 53#
12 cal bike
15 rkbs 70#
15 ttb
9/44#/10 ttb
I call this one “Sneaky Bastard”
4 and 2/3 rounds (14 minutes) MAx.
15cals/15@70#/15 Pike ups
MAx – tough one