[youtube=http://www.youtube.com/watch?v=gczI5sINn9U&rel=0]
WOD
Level 1
In Teams of 2, Complete the Following:
- Weight Carry/Run (25#/10# plate) x 400m
- Man-Maker (25#/10# db per hand) x 40
Level 2
In Teams of 2, Complete the Following:
- Weight Carry/Run (45#/25# plate) x 800m
- Man-Maker (45#/25# db per hand) x 60
*Note: If there is bad weather, sub 1000m row for the 800m weight carry/run. The back of the rower will be set up on a 45# plate with the damper set between 7 and 10. Only one person working at a time. Can split up the work however you want.
Core Work Post-WOD:
- Level 1: 3 Max Effort Plank Holds, rest 2 minutes between efforts.
- Level 2: 3 Max Effort Weighted Plank Holds. Recommended weight, 45/25# plates. Rest 90 seconds between efforts.
Upcoming Events
- If you haven’t spoken to Lex already, please email her today if you plan to go to the Rivanna River Clean the Bay Day on Saturday, June 1st (11am-1pm)!!
20:27 (might be off by 10-20 sec) @25# run, 20# manmakers w/Laura
18:40 @ 25 plate, 35 w/ Anna.
18:40, 25# w/ James. 3:15 weighted plank holds
With Kiersten:
20:53, 45# plate, 40/20# on the MM’s.
18:31
By myself, did 400m with 45# plate, 30 man makers, and a 400m run empty.
16:23 w/ Brice (45# plate, 40# dbs – Brice/25# dbs – Taylor)
16:48 with Ian (45# plate, 45# – Ian, 30# – Joe)
14:40 w/ Scott (clean and press)
18:15 with Alex Y. Rx
My shoulders thank you for doing those extra man-makers!
16:something with Ope rx
With Lauren, 19.42 – 800 m run (25#) and 60 mm (20#’s)