NEWS

  • HALF MARATHON ROW: TODAY SUNDAY 12/18 at 7:30a come row a half marathon solo or with a team. There will be regularly schedule Rise-N-Grind at 8:30a

WOD

“Relish”

METCON

2 Rounds
100 Meter Goblet Carry
800 Meter Run
60 Lunges
40 Hollow Rocks
20 Handstand Shoulder Taps
Weight: 70/53

MASTERS

2 Rounds
100 Meter Goblet Carry
800 Meter Run
60 Lunges
40 Tuck Rocks
20 Handstand Shoulder Shift/Raise
Weight: 53/35

MOVE

2 Rounds
100 Meter Goblet Carry
600 Meter Run
50 Lunges
30 Tuck Rocks
20 Plank Taps
Weight: 35/26

WOD GUIDANCE & GOALS
Choose a weight for the 100m goblet carry that you may have to break the at 50 meters. Place the kb down and run 800 meters at a moderately fast pace, completing the run around 4 minutes. Do continuous lunges, catching your breath on the first 10-20 reps, then pick up the pace for the remaining 40 reps. Break hollow rocks into sets of 10 with quick breaks between sets. Then finish with 20 handstand shoulder taps (hand to same shoulder). Target 30 minutes.

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