NEWS
- APRIL VACATION SCHEDULE
- MWF – No 9:30a Class
- MWTH – No Teens Class
WOD
“Get Back”
With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Push Ups
Weight: 135/95, 20/14
With a Partner 3 Rounds
1k/800 Meter Row
30 Shoulder to Overhead
60 Wall Balls
30 Synchronized Knee Push Ups
Weight: 95/65, 14/10
With a Partner 3 Rounds
800/600 Meter Row
20 Shoulder to Overhead
40 Wall Balls
20 Synchronized Push Ups
Weight: 55/35, 10/6
WOD GUIDANCE & GOALS
Grab a buddy and let’s go! For the row, shoulder to overhead, and wall balls, divide reps however you’d like between you and partner. For example, you could switch every 250/200 or every 500/400 meters with your partner to complete the row, break the stoh into sets of 5, and wall balls into sets of 10-15. However, for the push ups, you and your partner need to lock out at the top of every rep TOGETHER! Break every 5-10 push ups based on both of your pressing abilities. Target sub 30 minutes.
Post Time to Comments.
29:20 with Marina. For me MAx- 200m/65#, 14#, knees.
MCx with Jim. Got thru the 3rd Round of Wall Balls ~32 minutes. Had to time cap myself at 9:30
34:06 with Clark and with Fred shadowing. 200m/95#/14#/regular pushups for me, knees for Clark and Fred (scaled to 20 pushups)