Iron Forged PWC

Gym Information

Address:
Fayetteville, North Carolina (NC) 28301
United States
Owner:
John Prevette
Members:
1
Workouts Posted:
3

TrackMyPR member since April 18, 2016   -   3 workouts posted

Friday, April 22, 2016

Class:
All
Warmup:
200 m Jog
+
2 Rounds
High knees, butt kicks, toe touches, knee hugs: 10m each
+
HWSS, Push Ups, V-ups Burpees: 5 each
Workout Name:
PWC WOD 160422
Description:
AMRAP in 20 min

200m Run: Counts as 1 rep
Burbees: 15 reps
200m Run: Counts as 1 rep
[Core Circuit]
V-ups: 6 reps
Bicyle Crunches: 8 reps
Buterfly Sit-ups: 10 reps
Comments:
Record total rounds and the number of reps in a partially completed round.
Performed by 1 athlete
Podium
Male RX:
John P
5+1reps
Female RX:
Male Scaled:
Female Scaled:
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Wednesday, April 20, 2016

Class:
All
Warmup:
30 sec high knees in place
30 sec jumping jacks
+
10 arm circles (front & back)
10 throw babies
20 sec hollow body
20 sec superman hold
(2 x)
Workout Name:
PWC WOD 160420
Description:
PART A: [3 Sets]
15 Iso Scap Push-Ups @ 2-0-2-0 Tempo
Rest 30 sec
+
10 DB External Rotation (per arm) @ 3-0-x-1 Tempo
Rest 30 sec
+
8 Single Arm Trap Raise (per arm) @ 3-0-x-1 Tempo
Rest 1 min

PART B: [3 Sets]
4 Glute Ham Raise (a.k.a. GHR)
Rest 90 sec

PART C:
Front Leaning Rest (a.k.a. FLR)
Accumulate total time held on during 5 min clock

PART D (Optional): [3 sets]
Straight Leg Raise Plus
(30 sec Static Hold + 10-12 Raises)
Rest 1 min between legs
Performed by 1 athlete
Podium
Male:
John P
0 lbs
Female:
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Monday, April 18, 2016

Class:
All
Warmup:
30 Jumping Jacks
10 C2F
10 Leg Sweeps / Side
+
30 Jump Rope
10 Air Squats
5 Hand Walkout w/2 Pushups
5 Scorpion Stretch / Side
(x 2)
+
10 RKBS
5 Goblet Squats
(x 3)
Workout Name:
WOD 4-18-2016
Description:
5 Rounds for Time:
100 jump rope (SU) *
40 air squats
20 KBS **

* scale up: 50 DU's
** scale down: RKBS
Performed by 1 athlete
Podium
Male RX:
John P
21:20
Female RX:
Male Scaled:
Female Scaled:
Show All Results

1 Member

John Prevette