NEWS
HALLOWEEN THROWDOWN:
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- SAT 10/28: The throw down is from 8:30a-10a, and the social is immediately following at 10a
- There will be no classes Saturday morning
WOD
“Forget About Them”
3 Rounds
500/400 Meter Row
100′ Handstand Walk
Rest 5 Minutes
500 Meter Row
3 Rounds
500/400 Meter Row
5 Wall Walks
Rest 5 Minutes
500 Meter Row
3 Rounds
400/350 Meter Row
50 Plank Taps
Rest 5 Minutes
500 Meter Row
WOD GUIDANCE & GOALS
Handstand Walking! Row the 500/400 right around two minutes (moderate/fast pace) then take a few deep breaths, with some arm shake outs, before attempting to walk. The handstand walk will be done in 25 foot increments. Try to walk a full 25 feet before kicking down. If 100 feet seems impossible, scale the distance before going to wall walks or shoulder taps. Take no more than 2-3 minutes per 100 feet. Target 10-12 minutes for the couplet, then take a five minute rest before rowing 500 meters ALL OUT!! Record your time for the couplet AND the all out row.
Post Times to Comments. Compare Scores HERE.
9:24 3 wall walks 2:16
9:46/ 350 m / bear crawls/ 2:33 500 meters
11:01 (50’ HS Walk) / 1:43.6
10.14.2022 – 11:50 (50’ HS Walk) / 1:37.8
10:20 (15 handstand hand releases)
1:38.8 row
11:45 semi-WWs, 490-474-476m
201.1 500m row
10:03 ww
2:00.3
15 min – 400m, 50’ handstand walk for round 1; 25’ round 2 and 3;
1:42