NEWS
- Hero WOD “CLOVIS” : Sunday (4/28) Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you choose the second option (ALL 10 miles then the 150 burpee pull ups) please plan your run to end at Daybreak by 9a the latest, to have time to complete the burpee pull ups.
- 2024 Internal Team Throwdown!!
- Saturday, May 11th 8:30a-10a
- Social/Potluck to follow
- See post for details
WOD
“Organize”
7 Rounds
15/12 Calorie Bike
7 Power Cleans
Rest 2 Minute
Weight: 185/135
7 Rounds
12/9 Calorie Bike
7 Power Cleans
Rest 2 Minute
Weight: 135/95
7 Rounds
9/6 Calorie Bike
7 Power Cleans
Rest 2 Minute
Weight: 95/65
WOD GUIDANCE & GOALS
When you see a built in rest, it’s time to PUSH your pace! Complete the calorie bike in :60 or less (60+ rpm). Then complete the power cleans as fast singles or 3/2/2. The power cleans should take less than :60. Target :90-2:00 per interval. Record intervals.
Post Intervals to Comments. Compare Scores HERE.
1:20/1:07/1:14/1:19/1:16/1:14/1:13 9cal (12 cal rd 1); 65#
Edit: 75#
1:12-1:26 7 calories, 75# slow sets of 7 and some 4/3
1:36–36–35–34–31–30–30 (165#)
0:54-1:08-1:08-1:12-1:17-1:24-1:13 – 135#
1:29 / 1:39 / 1:45 / 1:49 / 1:46 / 1:49 / 1:48 (15 Cal / 135#)
3.20.23 – 1:34 / 1:40 / 1:42 / 1:43 / 1:45 / 1:51 / 1:49 (15 Cal / 155#)
1:22 – 2:00 115# 12 Cal
1:19 —> 1:38 (115#/9 cal)
1:51 @ 115#
1:34-1:39 @ 105#
1:24 – 1:58 @ 105