NEW VIRTUAL AND IN-PERSON OUTDOOR SCHEDULES HAVE BEGUN
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Do Not Disturb
30 min Row/Bike/Ski
OT2M – 3 to 5 Power Cleans (building)
Warmup
1 min Easy Cardio
10 Deadlifts
1 min Easy Cardio
10 Hang Power Cleans (Pos 1)
1 min Easy Cardio
10 Hang Power Cleans (Pos 2)
1 min Easy Cardio
10 Power Cleans (Pos 3)
Power Clean Warmup
Position 3 to 2 to 1 x 5 Reps
Position 3 to 2 x 5 Reps
Position 3 x 5 Reps
Modifications
Deadlift, DB Clean
Any Cardio
Tabata Time
Question of the Day
What side of the shower do you enter on?
Box Brief
Be sure to reserve spot in class on TRIIB before attending!
Please don’t forget your mask!
Bike and built up to 100lbs for 3 reps for the last 7 rounds.
Handled that heavy weight like a champ! Awesome adjustments to that landing!
Did our own wod on vacation. 5 rounds of 45 sec on/15 sec rest of single unders, air squats, up downs, pushups, sit-ups/tuck crunches. 25 min total. Humidity sucks! 🤪
Hey that’s an awesome workout! Hope you’re LOVING vacation 🙂
Wow that was muggy. Rebecca on the row and built up to 85#. Me on the bike and built up to 95#
QOD: Whatever side is open.
QOD:The front? There is only one opening to my shower
Worked up to to 90 pounds I believe on the bar…not sure how much the bar weighed. Did rower in between sets and got up to 2990 meters.
I ENTER THE SHOWER ON THE OPPOSITE END OF THE SHOWER HEAD BECAUSE ANY OTHER WAY IS CRAY CRAY
Do Not Disturb
Bike – 10,621m
3 PC – 115-165# (3 sets each 135/145/155/165)
QOD: Shower door swings to the left so I guess right?
Do Not Disturb
Row – no idea how many calories/meters I did – considered the row was my “active rest period”
5 Power Cleans each round – started at 55# and ended at 70#
QOD: I am #TeamCasey – opposite end of shower head
DND:
Worked up and down but finished with 3x at 205. it was a sweaty mess. 7Kish on bike. Thanks for a great class Casey!
This afternoon I did 15 single bar muscle ups (forgot to do yesterdays) followed by:
Slumber Party
2 Rounds:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
this was a fun comptrain wod – 20:40
QOD – only one way in my shower and it’s on the shower head side
DND- 5,055 m row, 3x 150# sandbag cleans. This got spicy after the 20 min mark. Cleans were taking about 1/2 the time.
Missed today’s daily challenge. Tomorrow’s catch up will be rough!
QOD: shower’s only big enough to get in shower head side.
WOD: cleans/row- finally got the muscle memory back by the end
QOD: the opposite end of the shower head, you gotta ease in
Virtual WOD
3 rounds
1600m bike
20 power cleans
35# barbell
16:02
Do Not Disturb: Did 85# for 3 reps across with a row. I’d like to know what Greg put in his coffee for those meters! I just barely broke 4,000m. :O Followed up with my 8 pull-ups, then a quick 20 min ride on the Peloton.
QOD: Depends on whether or not I’m going to wash my hair. If I’m trying to keep it dry with a quick rinse, then I’ll get in on the left. If I’m washing my hair, either, doesn’t matter!
Haha, the good stuff 🙂
Did this WOD a little different. I used my road bike & road a half mile loop. Every time I finished the loop I did 6 power cleans with a 45# kb. Ended up doing 9 rounds – 54 cleans & 4.5 miles!
Rest day
MS/HS Class for Anna, same WOD, but AMRAP 20. According to A, Gianni really helped her with her form. 15# bb and row.
Get your MS/HS kids in there with Anna!
QOTD – Opposite to shower head.