NEWS
- LABOR DAY SCHEDULE: Mon 9/7 we will have an abbreviated schedule at both locations
- 7a, 8:15 and 9:30a classes ONLY!
- 10:30a teens – Wayland only
- WED WOD Recording: Here
WOD
“Lies”
5 Rounds on the 6 Minute
20/15 Calorie Row
20 Sit Ups
20/15 Calorie Row
20 Kettlebell Swings
20/15 Calorie Row
Weight: 53/35
5 Rounds on the 6 Minute
15/12 Calorie Row
20 Sit Ups
15/12 Calorie Row
20 Kettlebell Swings
15/12 Calorie Row
Weight: 53/35
5 Rounds on the 6 Minute
12/10 Calorie Row
20 Sit Ups
12/10 Calorie Row
12/10 Kettlebell Swings
20/15 Calorie Row
Weight: 35/26
WOD GUIDANCE & GOALS
Complete each of the rows in :60, the sit ups in :40-:60, and the kettlebell swings (unbroken) in :60. The goal is to complete the work in five minutes and have one minute of rest built into the workout before the next round.
Post Splits to Comments.
HOME WOD
5 Rounds on the 6 Minutes
20 Plank Hops
20 Sit Ups
20 Bicycles Sit Ups
20 1-Leg Glute Bridge (10/side)
20 Jumping Jacks
ENDURANCE
Rest
4:33, 37, 38,39, 38 MAx
5:00/5:30/5:09/5:10/5:11
15 cals 1st 2 rounds then 12 cals
35# kb
5:22/5:37/5:22/5:08/5:21 – bike round 1 10c/10c/5/8/8 – round 1 20 reps SUs/20 KBs- 26# /round 2 -5 – 15 reps
10 cals on bike + 20 sit ups + 20 1-leg glute bridge (rips)
4:00 / 4:10 / 4:20 / 4:20 / 3:56
4:38 / 5:18 / 5:29 / 5:57 / 6:26 MCx (15 Cal Bike / 70# Swings)
4:11/4:08/4:03/4:06/4:08
150m run
30# DB swings
4:16/4:45/4:48/4:57/4:56 MCx
4:52/:53/:53/:58/:58 MCx
4:36 (“Oh, ok… this is fine,”)
4:48 (“Strange, I dropped 12 seconds. I wonder where? I’ll get it back.)
5:01 (“Uh oh.”)
5:30 (“What the hell? No really… What the hell???)
5:44 (“………sob……..”)
MCx
“I’ll get it back”
you know better
Exact same experience.
MC – 26# RKBS rd 3-5
30 seconds of pulling and then my darling rower decides to turn on…
no idea what the splits were, very little rest, whoa, just whoa
MAx 4:33, 45, 41, 46, 58
Yup, What Willis said
4:32/4:56/5:05/5:13/5:21 mcx
MAx 35#RKB 4:14/4:27/4:36/4:44/4:58
Correction 4:14/4:37/4:36/4:44:4:58-fat fingers
4:39 – 5:09
16 cal rows
53X20 for first 3 rounds, 53X15 last 2 rounds
12 cal row/ 35# kbs
5:15-6:00 MAx (kinda)
150m runs
50# Dumbbell
3:57—4:00—4:17—4:38—5:00 max
kettlebells got a little dicey
4:18 / 4:32 / 4:56 / 5:30 / 5:38 – MAx. Thought someone was going to have to resuscitate me after round 5 #reentry
4;28 / 4:36 / 4:29 / 4: 32 / 4:30 Mcx
4:15/ 4:29/ 4:48/ 4:40/ 4:38
Bike 10 cals
1st and last round with 53# (thanks Coach Jamal)
Middle 3 at 35#s
Loved this workout!!
3:49/:45/4:05/4:15/3:59 26#/10 cal bike
4:41/4:41/4:43/4:36/4:47 MCx
6 min 1st round: 4 flts/20 su/4 flts/20 kbs 30#/4 flts
Scaled down: 3 flts/20 su/3flts/15 kbs 30#/3 flts – 4:55, :58, :53, 5::03
4:54,:59,5:00, :17, :44(some technical challenges w my display that almost sent me over the edge) 26# w only 15 KB swings per round.
4:35/4:58/5:21/5:31/513 MC
Round 4&5: Russian swings
Round 5: 12 cals
This just about killed me.
3:49 / 4:10 / 4:30 / 4:26 / 4:11 MAx 35#
4:11/:21/:28/:57/:42 MCx
Row 15c x 2, 13c x 2, 14c
35#🐄🔔 so slippery I skipped set 4
4:48/5:04/4:48/4:45/5:27
4:16/4:28/4:36/4:41/4:48 MCx
Round 1: 12 cal row; 26#
Round 2-3; 10 cal row
Round 4-5: 9 cal row; eye-level KB swing
4:10, 3:59, 4:06, 4:30, 4:35 MVx
4:24/4:34/4:47/5:08/5:38
12 cals
20/15/16/16/20 kb swings