There will be a group meeting at LaFortune Park, golf course entrance, at 0600 on Saturday morning to run the 10K. All are welcome to join. “Tabata”* Pull-ups Sit-ups Push-ups Squats …then do tabata Speed Skips For Score Notes: Tabata = 20 seconds of work/10 seconds of rest x 8rds, each exercise. I.E. –...Read More
Rowing Competition 500m Row For Time (ALL OUT EFFORT) Rest 7 minutes Complete as many rounds as possible in 15 minutes of: 200m Run 10 Burpees 5 GHD Sit-ups Post row time, plus number of rounds and extra reps to commentsRead More
“Jangy” 200m Run 10 Overhead Squats (95/65) 10 Chest-2-Bar Pull-ups 250m Row 15 Thrusters (95/65) 15 Toes-2-Bar or Knee-2-Elbows 4 rounds for time Post time to commentsRead More
Main WOD: Complete as many rounds as possible in 12 minutes of: 20 Double Unders 10 meters Burpee Broad Jumps 10 V-ups 10 meters Burpee Broad Jumps Post total rounds and extra reps to commments CFE WOD: Choose a sport: Run: 4 x 400m, rest 4 minutes Row: 4 x 500m, rest...Read More
Buy-In: 500m Row For Time (ALL OUT EFFORT) Rest 5 minutes Main WOD: 3 rounds for time: 10 Squat Cleans (155/105) Run 400m Rest 2 minutes Sellout: Row max distance in same time as “Buy-In” row Post row and main WOD times, and row distance to comments Compare main WOD to...Read More
50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD “Giddy up” First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing Sprints x...Read More
