G.R.A.C.E. to the Finish

Dec 19th, 2020

Category: Uncategorized

G.R.A.C.E. to the Finish

Coach Mariah flying through “Filthy 50”

G.R.A.C.E. to the Finish is a 62:00:03 (62 hours and three seconds) giving challenge from 12/19 at 8AM through 12/21 at 10:03PM.

The virtual event will support the creation of The G.R.A.C.E. Center at Our Lady of the Valley (OLV) Regional School and commemorate the exact one-year anniversary of Grace Rett’s world record-setting consecutive indoor row.

Less than one month later, on January 15, Grace died when her team’s van was in a tragic accident while on a training trip with the Holy Cross Women’s rowing team – one day after celebrating her 20th birthday.

Today we WOD for Grace

To learn more and to donate click here:

https://ourladyofthevalleyregional.com/the-g-r-a-c-e-center/

https://www.youtube.com/watch?v=0EIDVDbzVNo

Warm-up 

2 Rounds

40s on 10s off

-Lateral Plate/Object Hops

-Straight Leg High Kicks

-Burpees Jump on to the Plate

-Alternating Lunge Elbow to Instep Stretch

-Single Leg V-Ups

 

Mobility 

1 Minute of Each

Good Mornings

Downward Dog

Block and Twist

Stiff Legged Deadlifts

WOD

22 Minute AMRAP

1 Heavy Clean and Jerk

14 Toes to Bar

20 Calorie Row

62 Double Unders

https://fb.me/e/4XqZOnYqx

RX- 215|150

Level 4- 205|135

Level 3- 185|115

Level 2- 135|95

Level 1- 95|65

At Home WOD

1 Heavy Object Ground to Overhead*

14 SIngle Leg V-Up

15 Burpees**

62 Double Unders or 62 Mountain Climbers

*If you do not have anything significantly heavy that you can safely lift from ground to overhead, complete 5-10 reps per round with something lighter.

**If you have a bike sub 15 cals assault/22 Cals Schwinn.  If you have running spikes for the ice – run 2oom

https://www.youtube.com/watch?v=CFhwq2avAt4

Extra Work

Core Challenge

2 Rounds

1 Minute Front Plank

1 Minute Side Plank Right

1 Minute Side Plank Left