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WODBLOG

20150703 – OFF/Active Recovery

Friday’s at Clan are either a full R&R day or, if you still feel the need to get some work done, you can use this day as an active recovery day.

Active Recovery Protocol

To be completed on a rower, bike or AirDyne (Choose ONE)

10 minutes (moderate pace)

1 minute (hard pace)

9 minutes (moderate pace)

1 minute (hard pace)

8 minutes (moderate pace)

1 minute (hard pace)

7 minutes (moderate pace)

1 minute (hard pace)

6 minutes (moderate pace)

1 minute (hard pace)

5 minutes (moderate pace)

1 minute (hard pace)

4 minutes (moderate pace)

1 minute (hard pace)

3 minutes (moderate pace)

1 minute (hard pace)

2 minutes (moderate pace)

1 minute (hard pace)

1 minute (moderate pace)

1 minute (hard pace)

Post total distance to Beyond The Whiteboard

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WODBLOG

20150702 – Sunsets

WOD

Every 2 minutes, complete:

– 500m row + AMRAP Lateral Burpees (rest 2 minutes between sets)

x 4 sets

Scale: 400m row + AMRAP Lateral Burpees (rest 2 minutes between sets)

Post results to Beyond the Whiteboard

Categories
WODBLOG

20150630 – The Zone

WOD

“Tabata”

1) Wall Ball

2) Butterfly Sit-ups

3) Row (for calories)

4) Air Squats

5) AirDyne (for calories)

-Tabata is 8 sets of 20 second max effort intervals with 10 second rest intervals; score is the lowest number of reps.

Post results to BTWB

Categories
WODBLOG

20150625 – Braveheart Party

WOD

For Time:

40 Sumo Deadlift High Pull (75/55)

30 Front Squat

10 Lateral Burpees

30 Sumo Deadlift High Pull (95/65)

20 Overhead Squat

10 Lateral Burpees

20 Sumo Deadlift High Pull (115/75)

10 Back Squat

10 Lateral Burpees

Post results to Beyond The Whiteboard