###### Work – “Fortitude”

EMOMx30

Odd: 15 Calorie Row/Bike

Even: 15 Burpees

Compare to November 26, 2014

*If you plan to WOD tomorrow, keep today a moderate paced, submaximal effort please.

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It's where small group personal training meets functional fitness

EMOMx30

Odd: 15 Calorie Row/Bike

Even: 15 Burpees

Compare to November 26, 2014

*If you plan to WOD tomorrow, keep today a moderate paced, submaximal effort please.

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10 cal + 13 Burpees = 345 total

11 cal 8 burpee. Every rd

285 total

Min. 10 cal/ 8 burpees ea rd.

Total of 252 reps

262 total 116 Burpees 146 Cals

Burpees 12 / 10 / 8-3rnds / 7-10rnds

Cals 12-2rnds / 10-5rnds / 9-8rnds

EMOM

10 cal per round

10/9/8/ended with 10 burpees

Shoulder acting up

Did metcon FS @155 10-9-8-7-6-5-4-3-2-1 with 200m sprints after each set: 16:11

316 total

12/12 1st 4 rds

10/10 rest of rds

Fortitude indeed! 300 reps (10/10)

210 reps

8/8 1st half

6/6 2nd half

12s across except for one round did 11 then made up for it next round with 13 burpees…

Total: 360 reps

Ran the loop afterwards

330

14 cals first round then maintained 12 cals

10 burpees every round minus 2 (got 9)

Cals 15×15

Burpees – 15×4 12×2 10×7 8×2

395 reps – 5 rep pr

311 – 39 rep PR

row @ 8: 14×10, 1×12

burpees: 1×12, 12×10, 1×12, 1×15

237

Row

12/12/8/10/9/9/9/9/9/9/9/9/9/9/10=142

Burpees

8/8/8/8/7/6/7/5/6/5/5/6/6/6/7=95

‘Fortitude’

249 reps total

Row cals: 10, 10, 9, 8 for rest of rounds. (Damp on 7.5)

Burpees: 10, 9, 9, 8 for rest of rounds.

282 total

9 full rounds

5 at 15 row, 12 burp

Last one 15/15

Work – “Fortitude”

EMOMx30

Odd: 15 Calorie Row/Bike

Even: 15 Burpees

114 reps burpees and 89 reps cal bike

For a total of 203 reps

15 each round 450 reps

10 each per round = 300

Soooo the first workout after vacation was everything I expected it be. I was all over the place, but glad to be back 🙂

253 total reps

B: 13/10/8/8/8/7/7/7/7/7/6/6/7/7/10 (really focused on landing flat-footed out of my burpees which I realized tonight was a problem…)

R: 12/12/11/10/10/10/9/9/9/10/8/9/8/9/9

Ummm didn’t get 10 on the last round of burpees, only got 7

Done Monday 4/6

334

First row 11, the rest 10

Burpees–12 each round except 15 on the last

“Fortitude”

Emom x30

Odd: 15 cal row

Even: 15 Burpees

86 cal row total

62 burpees

Total 149

Avgd 6 cal, 5 burpees

Done on Tuesday @home

Only had time for 15 minutes

Air Rower 3.3/3.2/2.7/3.0/3.1/3.0/3.1

Burpees- 10 each rd

[…] EMOMx30 Odd: 15 Calorie Row/Bike Even: 15 Burpees Compare to April 6, 2015 […]