WOD Friday 11/16/18

by | Nov 15, 2018 | News | 6 comments

Henry

Warm-Up
Coach’s choice

Pre WOD  20 minutes
STRENGTH: Back squat 3-3-3-3-3
Try to increase weight on each set.

WOD
Teams of 3
EMOM 15
Partner 1 Max Calorie Bike 
Partner 2 holds double KB front rack. (AHAP)
Partner 3 holds plank. Hands or elbows
*Rotate every minute.

CFS Brief:
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Skybokx 109 in Natick.

6 Comments

  1. Deb.
    Deb. on November 16, 2018 at 8:44 am

    Back Squat with Ilana: 135#
    “Work That Core” in a Team of three “The Dottirs and a Mother” (Becka, Deb, and Jackie): 229 Calories on the Bike | 35# KB Front Rack Hold
    I rode the bike with a big smile this morning – even through the warm up 🙂 Fun little triplet that really worked the core! A little snow did not stop the 5:30am crew!! Thanks Frozen!

  2. JL
    JL on November 16, 2018 at 8:57 am

    #255 Back Squat. 263 Cals. Team of two with Ryan. #53 KB.

  3. John
    John on November 16, 2018 at 9:07 am

    Yes there’s always a festive feeling in the air when there is biking involved!

  4. John
    John on November 16, 2018 at 9:08 am

    Nice job on the back squat and that’s a lot of cals!

  5. Deb.
    Deb. on November 16, 2018 at 9:27 am

    John+Ryan+Bike = Lots of Calories.
    John+Ryan+Back Squat = Lots of Weight.
    Nice job!!

  6. Roland
    Roland on November 16, 2018 at 6:09 pm

    BS #235
    WOD: 422
    Jimbo / Roland / Scott
    44 / 44 / 53