Friday December 14th 2012

By paul
In December 13, 2012
On WODs
1114 Views


Kris getting warm on the Airdyne. What are your thoughts on this piece of equipment?
Friday December 14th 2012
5:00, 6:00, 7:00 & 9:00 am
5:30 pm

WOD

A. “You Better Watch Out, You Better Not Cry”
With 10 min on a timer:
Run 1 mile –
In remaining time perform AMRAP of Burpees

With 10 min on a timer:
Run 1 mile –
In remaining time perform AMRAP of Double unders

With 10 min on a timer:
Run 1 mile –
In remaining time perform AMRAP of Row (calories)
– No rest between each pairing. Score is total number of reps completed.

B. Mobility/Recovery/Flexibility
1 min/each – Banded hip extension
1 min/each – Barbell calf smash
2  min/each – banded shoulder mobility  drill off of rig

Weekly Member Challenge # 1

“Tabata” (20 sec on/10 sec off) Airdyne X 20 minutes
– Accumulate as many calories as possible over the course of the 20 minutes. Go hard!

We’ve had some shaking up of the leader board folks!

New Top Scores:
Jeff Haynes – 384 Cal.
Andrea Gregrow – 290 Cal.

 

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