Daily WOD – Jan 12, 2020

A dynamite New Years Day team – KtL, Natalie, Sabrina, and Tanya!


Complete 5 rounds for time of:

  • 20 Russian kettlebell swings (70/53#)
  • 20R/L Russian twists (25/15#) 
  • 150m farmer’s carry (25/15# plate each hand)

WOD Notes: Choose the heaviest KB that you can swing 20 times unbroken each round.  For the farmer’s carry, the plates should be gripped from the edge (not from the hole in the center or from the bottom)! You’ll have one plate with you inside the gym for the Russian twists; the other plate can be picked up and dropped off at the garage door. The 150m carry will start at the garage door, go to the end of the driveway (Jefferson St.), and back to the garage.

Class Cap Notes: At this time there is room in each of tomorrow’s classes. However, if classes fill, and you still want to get a workout in, consider these options:

  1. Come in and drag a sled. Sled drags can be distance- or time-based and can range from 65# to bodyweight for women or 95# to bodyweight for men. Lower weights for longer, unbroken durations (i.e. 20 min) and higher weights for shorter distances (i.e 200m).
  2. Come in and row. One of our favorites is 1 minute on (sprint!), 1 minute off, for 10 rounds. For other ideas, check out the Concept2 workout of the day here.
  3. Try out one of these travel WODs.

Community Notes: Happy birthday Haven!

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This Post Has One Comment

  1. 9AM
    Tammy 19:00 (35#, 10#)
    Danielle 21:37 Rx
    Hannah 19:19 (26#, 15#)
    Rob 22:25 (25#, 15#)
    Traci 20:45 (26#)
    Elissa 14:50 Rx
    Kelly G 14:32 Rx
    Rick 21:01 (35/15)
    BWat 21:38 (44/15)
    Mel 20:22 (35/10)
    Lana 17:30
    Tiana 🙂
    Ray 🙂

    10AM
    Smith 20:17 Rx
    Nick 23:33 Rx
    Joel 22:10 Rx
    Lombardi 17:39 (43#)
    KtM 19:22 (35/15)
    Karen 19:50 (35)
    Sydney 🙂 (35#)
    Bri P 🙂 (35#)
    Eric 22:51 Rx
    Kevin 19:55 Rx

    10AM
    Sean B 21:25 Rx
    Todd 21:39 Rx
    Tobin 18:04 (43#)
    Jenn P. 21:18 (35)
    Marissa 18:14 (26/15)
    Sikora 19:48 (53)
    Laura 21:40 (44)
    Ray 19:57 Rx
    Emily 15:52 (35)
    Jen C 🙂
    Dan T 16:21 (35)
    Jesse Sy 15:41 Rx
    Nikki K 16:43 Rx (UB swings and carries)
    Shawn F 🙂
    Jim 25:00 (53)
    Ryan 19:50 (35/15)
    Nidhi 23:43 (20/15)
    Swetha 22:26 (35)
    Melissa 18:33 (35/15)
    Abby 20:06 (26/15)
    Dom 18:50 (26/15)

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