NEWS

Summer Spirit Friday 8/18
Create Your Clothes! Use tinfoil, cardboard, trash bags, plastic wrap, egg cartons, towels, shopping bags, ANYTHING (attached to your workout clothes) to create your outfit for the day!

WOD

“What’s Cooking”

METCON

AMRAP 20
2:00 Bike for Calories
30 Sit Ups
2:00 Row for Calories
60 DB Russian Twists

Weight: 50/35

MASTERS

AMRAP 20
2:00 Bike for Calories
30 Sit Ups
2:00 Row for Calories
60 DB Russian Twists

Weight: 35/20

MOVE

AMRAP 20
2:00 Bike for Calories
20 Sit Ups
2:00 Row for Calories
40 DB Russian Twists

Weight: 25/15

WOD GUIDANCE & GOALS
You will have TWO SCORES for today’s workout!! The first score will be total calories from both the rower AND bike, and the SECOND will be rounds completed within the AMRAP. Why two scores?? So you push on all four movements! Target 20-30 cals on the bike every 2:00, and 24-40 cals on the rower every 2:00 interval. The sit ups will take around :45, and the db twists (that’s 60 total, 30 per side) will take about :60, so target 4 ish rounds.

Post Total Calories + Rounds to Comments.