Sprint Work:
Partner up
Assault Bike
15 seconds each*
30 seconds each
45 seconds each
60 seconds each
…rest 1:00 from partner 2 finishing, and then go back down
For total calories
*10 seconds to rotate each time
Strength:
Shoulder Press
2-2-2-2-2-2-2-2-2-2*
Find 2RM
*Between each set of SP, perform (6/4) strict PLU. Rx+ option, do them weighted.
Flexibility/Mobility:
Couch Stretch – 1:30/side
Overhead Distraction w/ External Bias – 1:30/side
Elevated Cat Stretch – 1:30
Post calories, max load, and experiences to comments
Partner with Robert
176 calories
SP
2@72#
106% of 1 rep of 68#
RX+ PLU
2 strict-2 Kipping
10# vest
Partnered with Court (who probably got 65-60% of the calories…) – 179 cals total
SP
2@74# (97% of 1RM) – could’ve gone more but ran out of sets!
Rx – strict PLU were feeling great.
I suppose I’ll make note for the future- all sets of PLU unbroken.
What Becca said
SWOD: 2 @ 90#. 95% or 1RM
Did half strict plu w/1 purple band and half w/2 purple bands
I got 2 strict plu after the wod. Finally! I’m super excited about it.
Hollaaaa. Proud of you girl!!
YAAASSSSS!!!!!!!!!!!
You are awesome! Knew you had at LEAST two in you!
222 cals w Jimmy
93# on SP
Thx for jogging with me today Jaime-gurl!!
208 cals w/ Luke (white bike)
73# 2 rep (~92%)
PL w/ green and purple band
Late to class no bike available: solo on the rower 93 cal
155# sp
243 cal bike with Grant. Strong work partner!
SWOD: 70# Rx, Did all 4 PLU unbroken each round. Felt good!
I really like this WOD. Felt good to turn off the clock and focus on strict strength. Thx Coach!
Bike: 243 cals with Sarah
SWOD: 170#
Did all but 1 set of PLU unbroken
Thanks ladies!!!
Partnered with Quadzilla
222 caps
SWOD:
185# x 2
Alternatived between 6 weighted plu, and 6 strict C2B. All sets unbroken.