WOD: Mon 06.27.2016 "Controlla"

Workout of the Day (WOD) & News

WOD: Mon 06.27.2016 “Controlla”

2017-03-31T16:28:33-04:00By Mel|Categories: WOD|Tags: bike, lunge, rope climb|32 Comments

Want a better squat? Do 10 wall squats before or after every WOD

WOD

“Controlla”
AMRAP 12:
3 Rope Climbs
9 Calorie Bike
18 Dumbbell Walking Lunges (45/35)

ENDURANCE

3 rounds:
600m
2x400m
3x200m
Rest :90 between efforts

32 Comments

btartufo Mon 06.27.2016 at 6:41am

4 +3 35#
Rx rope climbs!! PR!
- btartufo Mon 06.27.2016 at 6:56am
  
  Mile run for homework: 7:42 Daybreak PR
- Pete Mon 06.27.2016 at 7:13am
  
  Nice job!
- Kathy C Mon 06.27.2016 at 7:41am
  
  Great job on those rope climbs Brian!
- Bill Mon 06.27.2016 at 9:56am
  
  Awesome work Brian!
- btartufo Mon 06.27.2016 at 1:52pm
  
  Thanks! Now I can forget the rope burns as a fat kid in elementary school!
  - Bill Mon 06.27.2016 at 4:04pm
    
    #Ihadthosetoo
Pete Mon 06.27.2016 at 7:14am

3+17 rx
Amanda W Mon 06.27.2016 at 7:37am

4+2 Rx
Kathy C Mon 06.27.2016 at 7:40am

2 + 15 – 25#, got all RCs, lunges very slow, left knee not always touching
nfitz Mon 06.27.2016 at 7:42am

4 even. 6 bench dips/6 situps, bike, 20#(lh) 25#(rh) lunges
Erica Mon 06.27.2016 at 7:49am

4rx
#SpeedyTurtle Mon 06.27.2016 at 7:56am

3+11 rx
zdn Mon 06.27.2016 at 8:19am

6+4 Rx
- Bill Mon 06.27.2016 at 9:56am
  
  Wish I could have gotten up this morning to see this. NICE WORK! You must have been flying. Way to kick off Monday.
- Erica Mon 06.27.2016 at 12:57pm
  
  Pretty sure those climbs were leg less as well
- btartufo Mon 06.27.2016 at 1:52pm
  
  Crusin…
Scott Mon 06.27.2016 at 9:50am

3+4 Rx
Bill Mon 06.27.2016 at 9:56am

5+9 Rx
- TonyD Mon 06.27.2016 at 10:30am
  
  Way to get after it this am.
TonyD Mon 06.27.2016 at 10:30am

3+12 RX.
Lisa Mon 06.27.2016 at 11:16am

3 + 6 – 20#, RCA
Nick M Mon 06.27.2016 at 1:40pm

5+2 RX
SamB Mon 06.27.2016 at 6:49pm

5+3 Rx+ legless climbs standing start
Newt Mon 06.27.2016 at 7:29pm

4 + 21 Rx – Started with Lunges
Nicole Mon 06.27.2016 at 7:29pm

Ran 5.15 miles in 47:12min…not bad
Ted Mon 06.27.2016 at 7:34pm

3 rounds, 35#/30#. RCs are ok.
David S Mon 06.27.2016 at 7:44pm

4+18 Rx (started with lunges)
lourdes Mon 06.27.2016 at 8:21pm

2+15 25# lunge walks 1st round, AirSquats 2nd due to Achilles pain….oh and….
2 strict pull ups!!!!
Justin Mon 06.27.2016 at 8:51pm

4 + 12 – 45# first round, 40# after
pancho Tue 06.28.2016 at 7:38am

3+21 (2@ 30#, 2@ 45#- thanks to Erica)
Moon (SG) Tue 06.28.2016 at 3:43pm

3+1 RX (moved real slooooow today).

Comments are closed.

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