There’s a lot going on in the coming months – check this out for more info! We also just put out our fall survey – you can access it here!
WOD
Level 1
AMRAP 10:
- Ring Row x 10
- Row x 150m
- Wall Ball (14/8) to 9′ x 20
Rest 5 Minutes
Then, 2 Rounds Not For Time (move at 80-85%)
- Run x 400m (or Row x 500m)
- Superman x 25
- Abmat Sit-up x 25 or Plank Hold x 30-60 seconds
Level 2
AMRAP 10:
- Chest to Bar Pull-up x 10
- Row x 150m
- Wall Ball (20/14) to 10′ x 20
Rest 5 Minutes
Then, 2 Rounds Not For Time (move at 80-85%):
- Run x 800m (or Row x 1000m)
- Hip Extension, Empty Bar Good Morning, or Superman x 25
- GHD Sit-up, Abmat Sit-up x 25 or Plank Hold (add weight if possible) x 1 minute
*Choose appropriate hip extension and flexion exercise for part 2. Part 2 should be consistent 80-85%, but it’s not for time. No walking on the run – just move at a steady pace.
3+ 38 rx
4 + 70m
3 + 8 (5 C2B, 5 reg. pull ups per rd)
2+140m (reg pu)
4, sub strict chin over bars