Thursday, September 9 2021

Posted by Mandee on September 8, 2021   |   10 Comments





Team WODs: In 2 Athlete teams

WOD #1 “Rowing Showdown”  **8min time cap**

1800m Row For Time

(Rules = Athletes must use the same rower and switch every 300m)

WOD #2 “Alternating Chipper Abilities”

20min AMRAP:

Athlete 1 = 10 Pull-ups   MRX Ring Rows

Athlete 2 = 10 Pull-ups 
Athlete 1 = 5 Burpees

Athlete 2 = 5 Burpees

Athlete 1 = 12 Calorie Row

Athlete 2 = 12 Calorie Row
Athlete 1 = 15 Kettlebell Swings   24/16kgs or 32/24 or 20/12

Athlete 2 = 15 KBS   24/16kgs or 32/24 or 20/12

Athlete 1 = 5 Burpees
Athlete 2 = 5 Burpees 
Athlete 1 = 10 Toes to Bar
Athlete 2 = 10 Toes to Bar
Athlete 1 = 12 Calorie Row
Athlete 2 = 12 Calorie Row

= 1 Round, start over

**Athletes must slap hands before alternating**



10 responses to “Thursday, September 9 2021”

  1. adela faust says:

    Awesome picture! I love it!

  2. Nathaniel says:

    Nice shot Tricia! Tricia is so fun to have in class because she works hard and smiles while she’s doing it. She’s honest, funny, and always ready to put in the work. She’s been doing everything right by showing up consistently, paying attention to form, asking questions and going hard! Tricia has been a great addition to the gym by the way she carries herself and she’s also a great athlete. She reps the toughest class in the gym too, 7am ? Keep it up!

  3. Hobie says:

    Tricia!! This lady always shows up ready to show out! Great addition to 7AM!

  4. Mandee says:

    Awesome shot of one fabulous lady! Tricia is a great athlete and a great person, and I love seeing her walk through the doors in the morning flashing that beautiful smile. She is an incredibly hard working athlete who moves well and still doesn’t have any idea just how strong she is. Keep doing your thing, Tricia! Your hard work is paying off! ?

  5. Abby says:

    My girl Tricia!! Definitely a favorite of the morning crew. She underestimates her strength. She encourages everyone around her & never fails to crack me up! Love any chance I show up in the same class as Tricia

  6. Kcoop says:

    Tricia is always sweet and encouraging with a million dollar smile! Heck of an athlete too ??

  7. Bo says:

    A: 6:17
    B: 2+108

    *partnered w Raaen

  8. Hal says:

    A. 5:56*

    B. 2+114** (32kg)

    C. GHDs and strict pulls

    “I Wanna Dance With Somebody” – Whitney Houston

    * w/ Michael
    ** w/ Michael & Matrice

  9. Mandee says:

    With Kyle F at the 6am!
    A. 6:19
    B. 3 + 48 @ 32/24kg

  10. Mac says:

    With my love.


    2 + 123. Rx