Warm-up
Coach’s choice
WOD prep
Bench Press 8,7,6,5,4
*Run an easy 100m between sets.
WOD
With a partner complete 5 rounds each of the following:
5 DB man makers (50,35)
100m sprint
*1 partner completes a full round while the other rests.
*Scale loads as needed.
When finished teams complete 100, 70 Cals on bike.
*Your score is your time when the bike is complete.
Post WOD
Couch Stretch for 4 Minutes
Strength: 65,75,85,90,95(2)
WOD: With Kion and Becka
17:52 Kion 30#DB| Becka 25#DB| Deb 20#DB
Kion: 50 Cals, Becka & Deb: 70 Cals
Fun WOD!
Julia was my awesome partner!
Strength – 45,65,75,95,105
WOD: 18:58 @ 20#
It was awesome to workout at home.
With Isaiah: 25# DB/85 cal bike
Time– 18:28
18:20 w/ Dave F.
#30 man maker/ #215 x3 bench.
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