NEWS
- TODAY 8:30a Class ONLY
- Winter Break Schedule: HERE
WOD
“Followed By”
AMRAP 20
12/9 Calorie Bike
12 Toes to Bar
12 Deadlifts
Rest 1 Minute
Weight: 225/155
AMRAP 20
12/9 Calorie Bike
12 Knee Ups
12 Deadlifts
Rest 1 Minute
Weight: 185/135
AMRAP 20
9/6 Calorie Bike
12 Leg Lifts
12 Deadlifts
Rest 1 Minute
Weight: 135/95
WOD GUIDANCE & GOALS
Yes, there’s rest built into the AMRAP!! Push your pace (60+ rpms) on the bike to finish the calories in :30 – ish seconds (no more than :45.) Try to do the toes to bar unbroken for as long as possible, then break into 8/4 or 6/6 reps (about :30 of work.) Then choose a weight for the deadlifts that you can do for all 12 reps the first round and then may have to break into 6 and 6 reps. Each round wil take about 2:00 or less. Target 6+ Rounds.
Post Rounds to Comments.
5 @ 12cal row/12 KUs/12 135# DLs
5+16
9 cal:/12TTB/165#
5+19
12 cal, 8 ttb, 185# DL
5+16
12 cal, 12 ttb, 225# dl