Join us this Friday, 15 Dec, for a FREE class at any class time.
No fitness experience is needed and everyone is welcome!
Skill:
10 Tempo* GHD back extensions
0:30 Glute bridge hold
1:00 Rest
3 Sets for quality
*Tempo is 3 second up, 1 second hold, 3 second down
Conditioning:
12 Double dumbbell deadlifts (2 x 50/35)*
9 Double dumbbell hang cleans
6 Double dumbbell shoulder to overhead
15/12 Calories biked
12 Double dumbbell deadlifts
9 Double dumbbell hang cleans
6 Double dumbbell shoulder to overhead
15/12 Calories biked
4:00 Rest
3 Rounds for work time each round
*Use same dumbbells for all dumbbell movements
Post results and experiences to comments
11:48 Rx
3:28/4:00/4:20
Tough WOD! Super toasty!
11:06 Rx
3:30, 3:40, 3:56
10:57
15# DB
Weight felt light. I felt like I could have gone heavier. I will log how I feel tomorrow.
My arms are sore the following day, but my hip feels perfectly fine.
Hayden
14:26 with 40lbs db
Last bike round… horrible.
15::25 mod did the 70+ numbers did 20# a couple times did ski once
#25 DB
it was a hard one .