Daily WOD

Help us Help our community! We are collecting non-perishable food items for Santee Santa’s organization! Our goal is to collect 200 items by next Wed. Nov. 22

Be Kind, Be Giving, Be Thankful

WORKOUT OF THE DAY

Cycle Box 6pm

Back Squat- 10 reps @ 45%

                     8 reps @ 55%

            6 @ 65%

                                    3 sets of 6 reps @ 67%

Accessory- 2 sets

25m Front Rack Lunges 

100m Farmer Carry 

*Both done holding 2 KBs, moderate to heavy weight

5 Rounds For Time of:

20 Air Squats

15/12 Calorie Row

10 Alternating DB Snatch 50/35

*11 minute time cap

Suggested Mobility:

Barbell Quad Mash

Comments

  1. 5:30 am
    Sue 140/35/4rx row
    Jessica 140/35/3+30 bike
    Lisa 185/35/10:31rx bike
    Todd 200/27/3+24 bike
    Matt 205/53/4+21rx row
    Mike 205/53/4+35rx row
    Kyle 165/53/4+20rx row
    Dave 205/72/2rx row

    8:30 am
    Mikayla 170/35/4+24rx bike
    Stas 170/35/3+30rx row
    Liz 105/27/3+22 row
    Tomi 130/27/4+24rx row
    Mairs 145/35/4+24rx row
    Mo 125/27/4+15 row

    9:30 am
    Alen 145/✔️/3+10 row

  2. 3:30

    Taryn- 100#/20#/4+27(25#)
    Heather- 130#/26#/3+33rx
    Graham- 225#/44#/4+1rx

  3. 430
    Krystin 100/3+32
    Cory 160/3+35rx
    Tommy 235/3+39rx
    Katie 110/3+41
    Brian 185/3+31rx
    Ramon 165/4+20
    Coach Jenn 180/4+22rx

    530
    Sammy 275/tues 15:53rx
    Shawn 250/10:18rx
    Gary 245/4+19rx
    Bill 185/3+20
    Coach Mel 150/-

    630
    Tom 145/3+31
    Scott 135/3+23
    Matt 185/3+27

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