Weekly Strength/Benchmark Schedule – Click Here
Warm-Up
Partner Up for Med Ball Fun. Run the long Way over to the 200M Line with your partner and one ball.
Line up facing each other
-Chest Pass
-Sumo Throw
-Side Toss
-Back Facing Ball Throw practicing fast hip extension
Strength
Push-press
2-2-2-2-2
WOD
40-30-20-10
Wallballs (20/14)
Sit-ups
Level 1- 25-20-15-10-5
Reps
ADV- (30/20) GHD Sit-ups. Don’t do these often? Complete ½ reps
No Endurance Class……Half Marathon Event Instead!!
Who has been inspired by The Crossfit Games Full Marathon Rowing event?! tomorrow is your chance to test your rowing endurance and capacity! We are holding a Half Marathon Row at 10AM in place of Sebastian’s Endurance Class! All levels are Welcome and we will have scaling options for everyone.
A Half Marathon will = 21,082 meters on the Rower
We will have a Quarter Marathon Scaling option which will = 10,460 meters
If you are interested in taking part please click HERE. Registration is not required but will be helpful to gauge how many participants we will have. If you have any questions on scaling options or anything regarding the event please feel free to ask us about it!
At Home WOD
10 Rounds
1 Wall Climb
3 Jack Knives
5 Jumping Squats