NEWS
- 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
WOD
“Open Arms”
4 Rounds
400 Meter Run
12 Handstand Push Ups
12 DB Thrusters
6 Rope Climbs
Weight: 50/35
4 Rounds
400 Meter Run
12 Abmat Handstand Push Ups
12 DB Thrusters
3 Rope Climbs
Weight: 35/20
4 Rounds
300 Meter Run
12 DB Seated Press
12 DB Thrusters
12 Ring Rows
12 Strict Knee Ups
Weight: 25/15
WOD GUIDANCE & GOALS
Rope Climbs!! Start each round with 400 meters (2:00), jogging the last 50 meters to recover for the handstand push ups. Try to do the handstand push ups unbroken set round one, then possibly break them into sets of 8 and 4, or 6 and 6. Spend no more than :60 on them. Like the handstand push ups, the first set of DB thrusters keep unbroken but then you may have to break them in later rounds. Then…ROPE CLIMBS! Each climb takes around :10, so like the handstands spend no more than :60 on the climbs. Scale the number of climbs to fit the time domain. Target sub 20 minutes.
Post Time to Comments.
23:06 MAX