WOD Blog
 | Wed, Oct 7 2020 |  |
| Wed Oct 7 2020 | Wed Oct 7 2020 Gymnastics Practice | Nancy | PowerAbs Day 3 | Bike Pace |
Wed Oct 7 2020
(No Results Tracked)
1:00 bike row or run
banded shoulder distraction
spiderman and reach
calf stretch
banded pullaparts oh and front
2 rounds:
15 overhead squats empty bar
200 m run
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Nancy
(Time)
5 rounds for time:
400 m run
15 Overhead Squats 95/65 75/55
- If you know you can get the squats done in unbroken sets, this workout is all about how fast you can run while holding onto those unbroken sets.
- If overhead squats are a movement you are working on, run at a pace that will allow you to maximize your sets.
- Fast transitions are key in this workout.
Planned: Tue,Jun11,2024 Mon,Jun12,2023 Tue,Feb7,2023 Tue,Jul19,2022 Fri,Apr8,2022 Wed,Oct7,2020 Fri,Mar31,2017 Mon,Jun2,2014 Mon,Aug12,2013
| Blake S | 13:18 Rx | | | Clint | 14:14 Rx | | | Lori | 17:02 Rx | RXm 55# | | Scott Ande | 15:43 | 65# | | Keira | 16:18 | 35# | | Bryan | 17:19 | 35# | | Payton | 18:00 | 55# | | Mark E | 18:15 | row 15# | | Spencer | 18:55 | 75# |
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PowerAbs Day 3
(Check In)
See video https://youtu.be/hjs49Hg985c
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:30 on/:15 off
- Rotating Planks
- Sit-Up Slides
- Crossbody Mountain Climbers
- Candlestick to Sit-Up
Level 2
:30 on/ :15 off
- Rotating Planks
- V-Sit Slides
- Crossbody Mountain Climbers
- Candlestick to Jump
Planned: Wed,Aug25,2021 Wed,Aug18,2021 Wed,Aug11,2021 Wed,Aug4,2021 Fri,Oct30,2020 Mon,Oct19,2020 Tue,Oct13,2020 Wed,Oct7,2020
| Clint | Yes | | | Scott Ande | Yes | | | Mark E | Yes | | | Spencer | Yes | | | Payton | Yes | | | Bryan | Yes | | | Keira | Yes | | | Lori | Yes | | | Steve L | Yes | |
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Bike Pace
(Calories)
3 rounds
1:30 easy pace
1:00 moderate pace
:30 hard pace
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