WOD: For time
Bike 3 Miles (Do NOT move the bikes from the Spin studio!)
20 Pistols then,
Rest 2 Minutes and then
10 Min AMRAP of
Swim 1 length
Do 20 Push Ups
Score is time on the first part and reps on the second part.
Saturday, June 8th, 2013
WOD: For Time
Swim 20 lengths of the lap pool (any stroke), accumulate 100 push ups and 200 air squats out of the pool.
Have fun!
Saturday, October 27, 2012
I'm giving a personal SHOUT OUT! to Abby. She's one of our original 307ers and she's an absolute beast! She over-head squatted 135 pounds today, setting a PR and taking control of the leaderboard for this lift. She works hard, has a bit of an attitude and uses it to set PR's. Way to go, Abby! Keep up the hard work.
WOD: 307 Mini-athlon
Bike 6 miles
Run 1.5 Miles (18 laps in the middle lane)
Swim 400 Meters (16 lengths of the lap pool)
We changed up the order so you aren't dragging your wet selves all over the gym. Good luck and have fun!
Thursday, October 11th, 2012
SWIM WOD! BRING GOGGLES!
Let's just meet in the pool area, you'll have a few minutes to jump in and get moving.
WOD: "Obsessive Compulsive Swimming Disorder"
25 Minute WOD (based on lane availability in the pool this will become a team wod)
25 Swim (1 length of the pool) any stroke you want.
25 Squats out of the pool.
25 Swim (1 length of the pool)
25 Sit Ups
*Score is combined completed squats and sit ups.
REC: Firestone Drill in the pool. 5-10 minute AMRAP
1 minute Flutter Kick against the wall, then flutter kick underwater to other side with no arms in as few breaths as possible.