NEWS
- FALL NEWSLETTER: Did you get our latest newsletter?? We have updates on our newest coach, Foundations, nutrition check in, and more! If you did not receive our newsletter please let Mel or Rap know.
- TODAY: Toes to Bar Clinic at 5p, sign up on Triib!
- TOMORROW: Added 12pm class, No 5pm
WOD
“The Rope”
AMRAP 15
15 Calorie Row
20 Pistols
200 Meter Run
40 Sit Ups
AMRAP 15
15 Calorie Row
20 Assisted Pistols
200 Meter Run
40 Sit Ups
AMRAP 15
12 Calorie Row
20 Step Downs
200 Meter Run
30 Sit Ups
WOD GUIDANCE & GOALS
Each one of these exercises will take right around a minute to complete. The row and sit ups may take a touch longer (:75) but the pistols and run will both take :60. Get ready for your legs to feel like jello on that run after the pistols. Target 3+ rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
200 Meter Run
20 Pistols
200 Meter Run
40 Sit Ups
ENDURANCE
Rest
2 rounds + 235, 10 pistols plate Left, plate and ball right
3 r after time cap, 12 c, 20 ASs ( close feet to ball) 200 m, (last round around cars) 30 SUs
3+10 box step downs
2+272mcx
3+19 pistols to bench
3+9 MAx (Pistols to bench)
3+5 MCx
3 rounds MCx
Mcx 2+32
2+32 big win on pistol progression. Used wall ball + 45# + 10# plate instead of bench. Forced stability- thanks James! Went on to finish the 3 rd after the cap
Had to get creative at home – sleeping kids at 8:10am!
1 mile run
Then, 3 rds of:
20 pistols to low bench
20 sit-ups
20 push-ups
Finished off w/1 mile run
No idea the total time but I know the 2 runs took me 17:45.
2+247 (pistol to bench — too easy but mid-wod adjustment when unassisted with plate wasn’t going well)
MAx, 3 rounds. Pushed the row.