1.) 15 minute AMRAP
20 Wall Squats
20 Walking Lunge
20 Hollow Rocks
20 Broad Jump
note: just keep moving.
2.) Ih Dee ought
30 minute cap
Run 3 miles
100 cal AirAssault
3.) 21-15-9
Front Squat 95/65lb
Toes to Bar
4.) 5 rounds
10 Bent Over Row
7 Back Extension
note: if you’re not sure about your back ext or the row just ask and we’ll fix you right up!
20 Wall Squats
20 Walking Lunge
20 Hollow Rocks
20 Broad Jump
note: just keep moving.
2.) Ih Dee ought
30 minute cap
Run 3 miles
100 cal AirAssault
3.) 21-15-9
Front Squat 95/65lb
Toes to Bar
4.) 5 rounds
10 Bent Over Row
7 Back Extension
note: if you’re not sure about your back ext or the row just ask and we’ll fix you right up!
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Antonia Shanle
43 cals
Chris, thanks for not letting me die! 150# snatch beeaacchhhh
13
2
Ashley Engeldinger
29:55 for Run
5k row before class. Shoulder exercises after run plus 5 Rounds: 50 ab mat sit ups/ 5 chin ups and Double under ladder.
13
0
Brittany Nohr
27:13 run 35 cals
Finished wod 40:46 thanks Ashley for running with me π
4
0
Jenni Phillips
21 calories
I think like 3 rounds and some wall squats, did the FS/T2B not for time.
11
0
Kayla Duchateau
Might have gotten some cals if the 82 year old didn't stop and ask for directions to festivalπ΅πΌ
14
4
HAHA I told her I didn't know where it was. Sorry ma'am.
πβΊοΈ
Yeah from what Brandi and I got, she was never gonna make it to Festival.
Lol! I know you made it back but then you wandered off. π°π
Krystal Lowney
25:55 run
No Air dyne at home, darn.
13
2
Laura VanderKelen
24:20 run (3.09 miles) 43 cals, legs are so dead π
Idk what I did that entire 15 min amrap...
2
0
Marcie Kyllonen
2miles + 55 cals at cap...finished at 47:11
only one airdyne so had breaks when Ryan biked his cals
6
0
Pauly VanderKelen
100 cal AirAssault complete @ 29:59! 3.09 mile run complete in 22:40. Started work on the Assault bike @ 23:00
1.) 4 rounds + 20 wall squats / Rolled out legs after WOD and enjoyed a Kill Cliff with Laura, Grant, and Nasto :)
1
0
Theresa Rosenquist
24:54 bike/38 cals
Wow! Assault was brutal afterwards. 6 miles (4 laps) on commuter bike. 3 Rounds + 20 WFSq. & Lots of rolling.
4
1
Thanks for checking in on me