Core Day

13 thoughts on “Core Day”

1. Cheryl

   October 7, 2020 at 8:35 am

   Renegade Rows x 8reps/arm
   12 min to build up: 8-12-15-20# DBs

   5 rounds (all 2-count)
   40 sec MAX Flutter Kicks: 67/80/67/70/73
   20 sec rest
   40 Sec MAX Russian Twists (15# KB): 17/16/15/15/17
   20 sec rest
   40 sec MAX Plank Switches: 11/13/12/13/11
   20 sec rest

   Thanks Ingrid!
2. Kevin

   October 7, 2020 at 10:10 am

   Rows x16
   25-30-35-40-50

   FK – 74-60-65-65-70 = 334
   RT (25#) – 25-25-24-25-27 = 126
   PS – 18-18-18-18-20 = 92
   Total – 552
3. Kristen

   October 7, 2020 at 1:29 pm

   Renegade Row 8 per arm
   15-20-25-30-35

   Flutter Kicks 46-38-37-40-41 = 202
   Russian Twists (15#) 25+26+25+24+26 = 126
   Plank Switch 14+16+15+15+15 = 75
   Total: 403
4. John

   October 7, 2020 at 2:18 pm

   Renegade Rows x 8reps/arm
   12 min to build up
   25-30-35-35

   5 rounds
   40 sec MAX Flutter Kicks,
   52/47/40/45/37=221
   40 Sec MAX Russian Twists,
   26/26/20/23/25=120
   40 sec MAX Plank Switches,
   26/20/17/20/25=108

   Total 449

   Thanks Kevin!
   1. John

      October 7, 2020 at 2:19 pm

      Russian twist with 25# plate
5. Jackie

   October 7, 2020 at 5:47 pm

   WU + Mobility

   Renegade Rows x 8 Reps Per Arm Building – 10, 15, 20, 25, 30

   5R @ 40 seconds on, 20 seconds rest
   Flutter Kicks – 72, 71, 59, 60, 61
   Russian Twist @ 25# – 20, 20, 20, 20, 21
   Plank Switches – 14, 15, 15, 16, 16

   490 reps. Shitty.
   1. Jackie

      October 7, 2020 at 5:51 pm

      Error, 500 reps on the nose.
6. Gabriel

   October 7, 2020 at 7:04 pm

   Rows x16
   25-30-35-40-50

   FK – 60-55-52-55-60 = 282
   RT (25#) – 20-22-26-25-26 = 119
   PS – 17-19-20-22-26 = 104
   Total – 505

   Merci Ingrid!
7. Joe McSheffery

   October 7, 2020 at 7:48 pm

   Renegade row
   30/35/40/45#

   WOD
   5rds
   Max flutterkicks
   73/69/67/70/70
   Max Russian twists 25#
   24/20/20/17/15
   Max plank switch
   13/12/11/10/11
   502 reps total
8. Marcel

   October 7, 2020 at 10:46 pm

   Renegade row

   20/30/35/40//45#

   WOD

   5rds

   Max flutterkicks 40 seconds on 20 sec rest

   Max Russian twists 15# 40 seconds on 20 sec rest

   Max plank switch 40 seconds on 20 sec rest
9. heididaigle

   October 8, 2020 at 8:03 pm

   5 Rounds:
   40 Sec Flutter kicks/20 Sec rest: 51-51-48-50-50
   40 Sec Russian Twists 25#/20 Sec rest: 25-22-21-21-22
   40 Sec Plank Switches/20 Sec rest: 17-17-19-18-21

   Tough one!
10. Daniel L Davey

    October 9, 2020 at 8:01 pm

    Renegade rows
    35-40-50-50(slow negative)

    62-32-17
    61-30-17
    56-26-15
    59-28-17
    63-30-18
11. Kelly B

    October 10, 2020 at 3:53 pm

    Renegade Rows x 8reps/arm
    15-15-20-25-30#DB’s

    5 rounds
    40 sec MAX Flutter Kicks, 20 sec rest
    74/59/65/67/85
    40 Sec MAX Russian Twists, 20 sec rest
    24/20/23/20/27
    40 sec MAX Plank Switches, 20 sec rest
    20/19/18/22/21
    Total: 564