Join us this Saturday, 29 July, at 0900 for FREE!
No fitness experience needed!
Conditioning:
Partner WOD
Buy-in:
4 x 250m Row Sprints
For Time
…rest 2:00, then…
2 Rounds of…
20 Chest-2-Bar Pull-ups
30 Box Jumps (30/24″)
40 Single-arm dumbbell thrusters (50/35)
30 Toes-to-bar
20 Front Squats (135/93)
…rest 2:00, then…
Sell-out:
4 x 600m Bike sprints
For Time
Post results and experiences to comments
30:05 with Arielle
Partner with Anniee girl! ❤️
Row: 3:57
29:45 Rx
Strong push Anniee!!
29:41 with Debbie Denton. 70+ numbers.
I did 43# FS, knees to bar, 12# DB, 14” box, and banded PU
Partner: Sarah
29:45 RX
need to work on connecting my C2B & T2B.
Partnered with Sandy
Part 1 4:18 (row felt good after vacation)
Part 2 23:32 (mod plu, 20″ box steps, 25# db, mod t2b, 42# FSQ)
Part 3 29:41
That was a great, fast paced WOD!
Partnered with Henry
Row: 3:23
2rds: 16:12 (21:35 clock time)
Bike: 3:08 (26:43 clock time)
Fun WOD! Now it is nap time!
Did some squat snatch and BSQ squat work prior to WOD.
Snatch:
3@95, 2@115, 1@125, 3@115, 2@125, 1@135, 1@135, 1@135
BSQ:
3@215, 3@235, 3@235, 3@245, 3@245
Partner Alex
4:08
21:43 banded 25# 65# 20 box
Leg raises
27:30
Partner was mindy and Christie shadowed
Row time was 4:27 2rd time 23:34 finished at 29:54
Ring rows, jumped the line, sit ups and ring rows for me. 55# front squat and 15# thruster.
Partnered with John Boone – 27:19
Row 3:54
2 Rounds: 16:40 (time 21:34)
Bike: 3:45
Did Rx, John modified a few things