NEWS
- Labor Day Schedule: Monday 9/4: ONE Class at 8:30a
- Teens Class: is back! Monday and Wednesdays from 4:30-5:15p, starting Wed 9/6
WOD
“Constant Sorrow”
5 Rounds
350/300 Meter Row
15 Back Rack Lunges
7 Chest to Bars
Rest 3 Minutes
Weight: 95/65
5 Rounds
300/250 Meter Row
15 Back Rack Lunges
7 Pull Ups
Rest 3 Minutes
Weight: 75/55
5 Rounds
250/200 Meter Row
10 Back Rack Lunges
7 Strict Pull Ups
Rest 3 Minutes
Weight: 65/45
WOD GUIDANCE & GOALS
When there is a programmed rest as part of a workout, your objective is to move as fast as possible! Complete the row in no more than :90. The back rack lunges will be from the floor, and should feel very light. At no point should you have to drop the barbell. Keep the chest to bar pull ups unbroken as long as possible, maybe breaking them 4/3 in rounds four and five. Scale movements, and/or volume to meet a target of 2:30-3:00 per round. Record your intervals.
Post Intervals to Comments.
2:36 35 27 40 42 MAX
2:43/2:37/2:46/2:56/2:28
300m/55#/7 KPU
2:40/ :35/ :40/ :41/ :32, MVx, 200 m, 10 glute bridges 30#, 7 PUs ( pur/ blk band)
2:35-57 mcx
MCx 2:40-2:55
2:44-2:56
250/55#/7 kpu
2:29/:38:/:46/:46/:42 MCx
2:39/:42/:38/:40/:33.
250/65# squats/CTB
MAx 2:47/:50/:55/3:08/3:10 CTB Attempts/ Back Squats
2:14/2:26/2:36/2:45/2:52 MCx (Squats)
280m, 55#, RBPUs
2:55/3:05/2:55/3:00/3:02
2:18–2:15–2:17–2:19–2:22 mcx
2:37/2:43/2:52/3:03/2:56 MCx
2:18, 16, 15, 27, 19
2:17 – 2:30 Mc- kpu