 | WOD Blog |  |
Fri, Apr 16 |
Nancy
Time
Warm Up:
1:00 Bike
10 Goblett Squats
1:00 Bike
5 Push Ups
1:00 Bike
10 Lunges
Strength: Front Squat
5-5-3-3-1-1
WOD: Nancy
5 Rounds
400m Run
15 OH Squats (95/65)
*400m = 1 3/4 laps. Out bay door by rig and in through door by rowers.
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| Jamie F | 13:56 Rx | Swod - 145 | | Warren | 15:30 Rx | Swod-245 | | Jason G | 20:15 Rx | RX | | Amanda M | 17:55 | 55 bar |
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If it Rains
Time
500m Row
10/20 Spider-Man Push-ups
10 Jumping Air Squats
10 V-Ups
500m Row
10 Burpees
10 Nasties (sets)
10 Hollow Rocks
500m Row
10 Knee Tuck Jumps
10 Alt Arm/Leg Plank (sets)
10 Reverse Crunch
A: 1 Round
D: 2 Round
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