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WOD Blog
 | Sat, Apr 27 2019 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| PARTNER METCON 4/27/19 | 10AM WEIGHTLIFTING 4/27/19 | WARM UP 4/27/19 |
PARTNER METCON 4/27/19(Reps, Rx+, Rx2, Rx3) 8 min Timer: 2 Rounds EACH: Partner 1: 400 m Run Partner 2: KB Swing AMRAP (53#/35#) REST 2 minutes ----------------------------------------- 8 min Timer: 2 Rounds EACH: Partner 1: 500/400 m Row Partner 2: Burpee AMRAP REST 2 minutes ----------------------------------------- 2 Rounds EACH: 8 Min Timer Partner 1: Bike 30/25 Calories Partner 2: SDHP (95#/65#) Rules/Ex. Partner 1 will begin their cardio movement, run/bike/row. While partner 1 is running/rowing/biking partner 2 is performing the second movement as an AMRAP. Partners will then switch when partner 1 is done with their cardio movement. Each partner will complete TWO total rounds for each couplet, meaning they will each run twice, row twice, and bike twice. Score is total number of completed reps. If they finish both rounds before the 8 min cap then they keep performing the AMRAP movement as a team. Score is total reps from AMRAP movements. Teams may start on any station, just follow the order. Goal: Finish two rounds each for every couplet! Tip: In order to finish each 8 minute segment, teams must maintain a two minute or less pace on their machine/run. Scale to allow this. Purple: 70#/53#, 115#/75# Blue Rx: As written Orange Rx2: 35#/26#, 75#/55#, Sub 300 m Run, 400/300 m Row, 25/20 Bike Calories Yellow Rx3: 26#/20#, 45#/35#, sub 200 m Run, 300/200 m Row, 20/15 Cal Bike White MODWOD: See coach for additional mods.
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