Wednesday Workout: AMRAP + Run

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.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 24: Free Mobility Workshop with Airrosti!

2. September 26: Field Day Fun and Campout

3. September 27: Fall 2015 Nutrition Challenge Kick-off