4 minute AMRAP of the Baseline:
- 500m row
- 40 squats
- 30 situps
- 20 pushups
- 10 pullups
Then
Banded box back squat 12×2
WOD Notes: The AMRAP will test how far an athlete can make it into the baseline in 4:00. The goal is to see how hard you can push yourself knowing that this benchmark WOD is going to end in a short time frame. If you finish, you do not need to go back to the rower.
This Post Has 9 Comments
see ya at 5:30! this sounds fun!
Joe!
I know. I am headed on vacation today until the 16th. I have to make this up at some point. John had some high schoolers in there last week crushing this thing and I was inspired to give it another run.
Best of Luck John and Nikki! Enjoy Hawaii.
not only did they crush it, Sam did it FASTER the second time around. it was amazing.
Hey, what’s everyone doing tomorrow? It’s open gym. Anyone interested in doing brunch afterwards? I’m always willing to exercise for FOOD? 😉
I would love to do a killer workout tomorrow! Let me know, I will be up for anything
Results from tonight:
(Baseline reps or time / weight for box squats)
Brendan 5 situps, 95#
Craig 9 pull ups, —
Phil Z 3:55 (PR!), 185#
Mike S 3:49 (PR!), 185#
Lindsey 19 situps, 95#
Kim 14 situps, 75#
Natalie 39 squats, 75#
Jenny 29 situps, 75#
Phil C 3:47, 185#
Tiana 17 situps, 115#
John W 3:33, —
Nikki –, 115#
John C 13 situps, 145#
Laurie 29 situps, 75#
Karen 25 situps, 95#
Kevin 4:00, ?
Killa — , 125#
Nick 3 pullups, 120#
Quentin 12 pushups, 155#
Jimbo 15 pushups, 155#
Brandy 30 situps, 65#
Chris C 3 pullups, 155#
Colin 3:59 (PR!) (DC on 2 pushups), —
Meghan 40 squats, 65#
Mario 12 pushups, 95#
Dan — , 135#
Jerry 10 situps, 95#
Jackie 15 situps, 35#
Pretty sure kev used 115#, he said 125# was WAY too much for him 😉
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