WOD Blog
 | Wed, Oct 14 2020 |  |
| Wed Oct 14 2020 | Wed Oct 14 2020 Bike Row Bar Facing Burpees | Again and Again | PowerAbs Day 4 |
Wed Oct 14 2020
(No Results Tracked)
1:00 bike row or run
15 russian kb swings
15 air squats
calf stretch
straddle or wall stretch
sampson stretch
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Wed Oct 14 2020 Bike Row Bar Facing Burpees
(Time)
For time:
21 - 15 - 9
Bike or row
Bar Facing Burpees
This classic couplet should be one where we push the pace.
Find a pace that is just past something that is comfortable to hold.
| Clint | 5:08 Rx | bike | | Kevin M | 6:28 Rx | bike | | Bailey | 7:15 Rx | row | | Bryan | 7:26 Rx | row | | Payton | 8:04 Rx | row | | Lori | 8:24 Rx | row | | Scott Ande | 8:30 Rx | row | | Spencer | 9:00 Rx | bike | | Mark E | 10:35 Rx | row |
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Again and Again
(Time)
On the 10:00 x 3 rounds
400m run
30/24 cal row or 25/18 bike
200m odd object run (wreckbag/sandbag, wall ball, dumbbell, etc)
15 front squats 115/85 95/65
Complete the listed work for time and rest with whatever time remains in the window.
New rounds begin at 0:00-10:00-20:00.
Score is slowest of the 3 rounds.
| Clint | 5:22 Rx | | | Kevin M | 5:58 Rx | bike | | Bailey | 6:27 Rx | row | | Lori | 6:46 Rx | RXm bike, 20#wreckbag, 20 double db squat 20# | | Brenna | 7:21 Rx | row | | Bryan | 7:36 Rx | row | | Spencer | 8:12 Rx | row | | Mark E | 9:10 Rx | RXm bike | | Payton | 7:19 | 75# row | | Scott Ande | 7:30 | 95# row |
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PowerAbs Day 4
(Check In)
See video https://youtu.be/jr5LTFDAzHo
2 rounds
Level 1
:40 on / :20 off on each exercise
- Flutter Kicks
- Planche Press
- Tap Crunches
- Floor Thrusters with Knee Push-Up
- Hollow to Arch Roll
Level 2
1:00 on each exercise
- Flutter Kicks
- Wall Walks
- Tap Crunches
- Floor Thrusters with Push-Up
- Rolling V-Up
Planned: Thu,Aug5,2021 Mon,Oct26,2020 Tue,Oct20,2020 Wed,Oct14,2020 Thu,Oct8,2020
| Clint | Yes | | | Kevin M | Yes | | | Mark E | Yes | | | Bryan | Yes | | | Lori | Yes | | | Payton | Yes | | | Bailey | Yes | | | Spencer | Yes | | | Brenna | Yes | |
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