Join us this Saturday, 23 Dec at 0900 for a FREE class!
No experience is needed, everyone is invited!
Strength:
Every 2-minutes perform:
Pause Front Squat + 1.25 Front Squat
4 sets performed at 62, 67, 72, 77%
…immediately followed by (maintaining EMOM)…
1 Front squat @ 82%
1 Front squat @ 87%
1 Front squat @ 92%
For quality
Conditioning:
Complete as many rounds* and reps as possible in 20-minutes of:
Total calories (bike/ski/row)
For score
*At minutes 3, 6, 9, 12,15, and 18, stop the AMRAP and perform one round of the following, and then return to calorie AMRAP:
5 Double DB shoulder to overhead (2×70/50)
10 Double DB Deadlifts
50-ft Double DB Farmer Carry
Post results and experiences to comments
155 cals..
Bike, row, ski, bike, row, ski, bike.
Deadlifts were the limiting movement.
157 w 50lbs DB.
It was great having you at the noon class!! Strong work!
180 w/ 50#
SWOD built up to 183
CWOD 111 cals Rx all biked
SWOD:
Worked up to 295# (93.6%)
The 1.25 squats got toasty!
CWOD:
168 Rx
(R, R, R, B, B, R, R)
Very tiring WOD! Lots of fun WOD’n with noonv
I had originally started with Coach Sarah and Kile. Second round in, a potential client came in to talk. So I stopped my WOD and talked for 10-15 minutes. Decided not to finish but re-warm up and WOD with noon class.
87 w 20#
SWOD
Worked up to 88# FSQ. Felt great tonight but will see how it feels tomorrow. I am still putting my right hip out when coming up fr9mthe squat.
CWOD
122 Ski, Row, Ski, Bike, Ski, Bike, Row
25# DB–those S2OH were TOUGH
swod: worked up to 88lbs. wrist wraps helped.
Cwod: 88 70+ numbers 25#. I did the bike every time except one that I skied. bad idea my glasses fell off and I let go of the handles and had to do 10 burpees. side note burpees suck but I felt like I was faster at them. I usually only do 5 at a time but did all 10 in one set.