NEWS
SUMMER SPIRIT FRIDAYS
Every Friday during the summer will be a “Spirit Day.” If you’d like to participate, have your gym attire reflect that day’s theme. Last year was a blast! You’ll see a few themes repeated, and some really great new ones!
Fri 8/9 – Country vs. Country Club
Fri 8/16 – Version of Your Former Self
Fri 8/23 – Monochromatic Color Blocking
Fri 8/30 – Barbie
WOD
“On Pace”
4 Rounds
15/12 Calorie Bike
16 DB Lunges
200 Meter Farmer’s Carry
Weight: 50/35, 70/53
4 Rounds
12/9 Calorie Bike
16 DB Lunges
200 Meter Farmer’s Carry
Weight: 35/20, 53/35
4 Rounds
9/6 Calorie Bike
16 DB Lunges
150 Meter Farmer’s Carry
Weight: 25/15, 35/26
WOD GUIDANCE & GOALS
Hold a moderately fast pace on the bike, completing the designated calories in one minute or less. Then, pick up two dumbbells and hold them in the rack position for the db lunges. The lunges will take :30-:45. Then with two heavy kettlebells, farmer’s carry 200 meters with a quick pause at the 100m mark. The farmer’s carry will take two minutes. Target 16 minutes.
Post Time to Comments.
21:50
15/15/13/15 cal; 10 lunges 25#DBs; 150 m 44#KBs
20 minutes or so
7 calories, 20#, 150X1, 200X3
26#
24:27 (15 Cal, 2 x 15# DB, 53#) – I hate farmers carries.
MCx that was a tough one.
23:57
19:07 (15 cal, 35# gob squat, 53# FC)
21:43 mc- 35# carries
22:52 MAx
24:40 = 15 cal bike, 35# DBs, 70# KBs
I reckon the farmer’s carries were akin to sawing Walkinshaw in half, putting him in 2 suitcases, and carrying him a half a mile through the airport.
19:27
10-11 call bike; 20# db (1 db); 44# kb