• Mon 16APR 2018
    22 Comments
    Duathlon

    Duathlon

    Parking Reminder

    We have new neighbours in Unit C and at no time are we permitted to park in front of their large Shipping Door or their Man Door. This also applies to our neighbours in Unit A. If parking space is limited when you arrive please park along the fence at the top of our parking lot, along the North side of our building or at the rear of our building near the back entrance. Also, please ensure you park close together to maximize available parking space. Thank you all for your continued cooperation.  😀 


     

    Partner WOD

    Duathlon

    2 Rounds for Time
    200/150m Row (each)
    50 Hand Release Push-ups
    200/150m Row (each)
    50 KBS (53/35)
    200/150m Row (each)
    50 Sit-ups
    200/150m Row (each)
    50 Deadlifts (95/65)
    200/150m Row (each)
    50 Air Squats
    200/150m Row (each)
    50 Box Jumps (24/20)

     

    *Time Cap = 40 minutes

    *Only 1 athlete working at a time.

    *Each partner will Row 200m (men) or 150m (ladies).

    *Share all other reps as desired.

     

    Extra Stength

    Back Squats

    10-8-6-4-2 

    (70-75-79-83-88%) / 2 minutes of rest b/w sets.

    *you may choose lighter percentages.

22Comments
  • Posted by Jamie M on April 16, 2018 at 12:02 pm

    Great WOD for a Monday morning. Thanks to Ryan for teaming up. And thanks to Troy and Shannon for putting up a pretty fast pace (that we couldn’t catch !!).

    Time: 33:55 Rx.

    Reply
  • Posted by Channy on April 16, 2018 at 12:06 pm

    WOD: Duathlon | 33:10 RX w/ Hogan

    Reply
  • Posted by Troy on April 16, 2018 at 12:17 pm

    Great wod! Good way to start the week!

    31:42 rx partnered with Shannon

    Reply
  • Posted by Sean Greene on April 16, 2018 at 1:45 pm

    38:53 Rx with Tom – realized halfway through round 1 box jumps that there was a second round to come … ooops …

    Reply
  • Posted by Cody on April 16, 2018 at 3:07 pm

    Solo Wod, dumped at the 11th hr.
    Did 1 full round. 400/50. 24:02rx.

    Reply
  • Posted by Chris A. on April 16, 2018 at 4:22 pm

    Partner WOD
    Duathlon
    *31.44* with Wifey

    Great Monday workout to try and burn off the weekend fun 🙂
    Reply
  • Posted by clayton on April 16, 2018 at 5:37 pm

    wod: 34:20 Rx with jack. really tough wod.

    Reply
  • Posted by Jess B on April 16, 2018 at 6:24 pm

    Partnered with JennyJ, SUPER pumped to have her back!!

    WOD- 34:14 RX

    Fun class!

    Reply
  • Posted by Jeff on April 16, 2018 at 6:32 pm

    Crossover Symmetry

    Back Squats
    with 2 min rest between sets:
    10 x 185 (65%)
    8 x 200 (70%)
    6 x 210 (74%)
    4 x 220 (77%)
    2 x 235 (82%)
    Lighter than posted but tough enough.

    Reply
  • Posted by Myles on April 16, 2018 at 10:29 pm

    Partnered up with Scram, great job buddy!
    34:17 RX

    Reply
  • Posted by Nicole Cormier on April 16, 2018 at 11:11 pm

    Fun wod today

    31:42 Rx with the future Hubby

    Reply
  • Posted by Jeff Leger on April 16, 2018 at 11:52 pm

    35:09 RX with Jeff Scott

    Reply
  • Posted by Frankie Boucher on April 17, 2018 at 12:00 am

    WOD: "Duathlon"
    Time: 35.49
    Tks partner Annie
    Tks coach Chantal…great Monday wod!

    Reply
  • Posted by Chantal LeBlanc on April 17, 2018 at 12:06 am

    WoD: 29:34 ( I think)
    Partnered with Coach Lora!!
    Wow, she brought me in that dark spot at times!!
    Thanks for the great wod and great partner!!

    Reply
  • Posted by Terry V. on April 17, 2018 at 12:35 am

    Partner WOD with Alex C.

    Duathlon
    2 Rounds for Time
    200/150m Row (each)
    50 Hand Release Push-ups
    200/150m Row (each)
    50 KBS (53/35)
    200/150m Row (each)
    50 Sit-ups
    200/150m Row (each)
    50 Deadlifts (95/65)
    200/150m Row (each)
    50 Air Squats
    200/150m Row (each)
    50 Box Jumps (24/20)
     
    Score = 33:46 Rx’d

    Thanks coach Chris.

    Reply
  • Posted by Lora on April 17, 2018 at 3:11 am

    WOD "Duathlon" with Coach Chantal

    29:43 Rx

    OMG! Chantal, you destroyed me! HAHA! Great work, partner!

    Reply
  • Posted by Yves on April 17, 2018 at 12:56 pm

    WOD with Rob S.

    32:16 Rx

    Awesome hour!

    Reply
  • Posted by Mike Sleigh on April 18, 2018 at 1:30 am

    Home WOD Solo 1/2
    14:00 mod

    200m each
    25 Push Ups
    25 Single Arm DB swings @ 40#
    25 sit ups
    25 DL @ 95#
    25 air squats
    25 burp over bar

    Reply
  • Posted by Meg on April 22, 2018 at 2:07 am

    30:28 with Matt (we both used 95# for deadlifts, rest as prescribed male/female)

    Reply

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