NEWS
- Nutrition Challenge: Started YESTERDAY!! Get measured BEFORE class by a coach. Details HERE
- Crossover Symmetry: Shoulder activation, mobilization, recovery and strength. Details HERE
- Barbell Club: Now Tuesday mornings instead of Thursday mornings. Barbell schedule is as follows
- Monday 7:30pm
- Tuesday 6:30am
- Thursday 6:30p
- Teen Classes: have resumed. Teen class schedule is as follows
- Tues, Wed and Thurs at 4:30pm
- Rise-N-Grind: Will resume Sunday 9/9 at 8am
WOD
“Treading Water”
1000 Meter Row
Rest 4 Minutes
Tabata Dumbbell Thrusters (50/35)
WOD Guidance & Goal: Treat today as two separate workouts. Go all out on the row. There’s plenty of time to recover for the thrusters. Thrusters, choose a weight where you can move them for the first 2-3 rounds (:20) unbroken. Target 5-7 reps per :20 interval.
Post Time and Reps to Comments. Compare scores HERE.
ENDURANCE
20 rounds
Sled push (1 length)
5 burpees
Rest :30
3:27.7 / 30 Rx
3:52/ 47@25#
Next time go to 30#
4:25.4
39 25#
4:20, 39 @ 25 #
4:13 / 35@25#
4:27.6 / 40 Rx
3:44.1/40rx
Whoops 41
1k row: 3:33.9
Push press @45# – 43
No thruster – left knee bothering me
3:20.3 / 42 Rx
4:03.2 25# DBs x 34. Kind of broken from the past couple WODs so beat this next time.
2017: 4:05; 25# DBs x 36?
2014: 4:17; 20# DBs x 40
4:00.8, 31 x 25# (13 seconds faster and 10# more than last time)
3:23.6
47 rx
3:58.0
54@25#
4:01.2/ 55rx
3:21.3 / 49 Rx
Typo. This should be 40.
3:46, 42@30#
4:25.0 / 41 25#
3:59.2 / 51 20# (shoulder)
Endurance wod
3:55.5
41rx
3:36.8 / 43 rx
Fitness.
3:36.3
43 rx
3:40.2 33 @45#
3:30.1
35@30#