Jim!
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Started from the Bottom
Row/Bike/Ski/Run
4 On
2 Off
3 On
1:30 Off
2 On
1 Off
1 On
:30 Off
2 On
1 Off
3 On
1:30 Off
4 On
Warmup
1 min Easy Spin
1 min Spiderman and Reach
1 min Moderate Spin
1 min Samson and Reach
1 min Workout Spin
1 min Kang Squat
Modifications
Recovery Pace
Tabata Time
Question of the Day
BJ’s or Costco?
Box Brief
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Started from the bottom: 4,292 meters on the row (2:13 pace overall). Legs felt pretty dead after yesterday but glad to be moving. Plus Tabata extra credit because the 7am virtual did the flutter kicks on the rest. Ow and yay! Qod: BJs
293 cals on the bike with Tabata and a run. BJs, are there even Costcos around here? 🤔
Started From The Bottom – 333 cal on row (4944m). Pretty consistent between 1046-1020 cal/hr from round to round.
QOTD – BJ’s
Started From the Bottom: 8,228 m on the bike
Strength: 5×5 strict press at 65# bb
QOD: Costco but usually go to BJ’s since its closer
Did Signs today. 100 burpees, 50 35# snatches, 30 70# thrusters. 16:50
QOD: Costco is 1,000,000,000,000 times better than BJS.
Did Signs with Dan this evening. 11:44 w/ 20#db.
Costco!! ❤️
Started From the Bottom; 5,484 row the 2nd half was spicy.
QOD: I agree with Dan but Natalie is right, there aren’t any Costco’s around here!
Much needed rest day!
QOD: Bj’s…
Started at top. Not sure why people are starting at the bottom. 4500+m.
Started from the Bottom – chose to do the running today. I’ll take Coach Casey’s word that I kept the same pace each round 👌🏃♀️
Started from the Bottom – 4931m
6 sets – 3 position cleans (floor, below knee and above knee) @ 145#.
QOD: Costco
Somewhere around 250 cal bike. Didn’t look when I was done because I was gassed.
Costco