WOD

Hey guys, here’s a great workout for tomorrow.  Friday is unknown, they won’t be doing high pulls for sure, we need to keep building your strength-speed (power) in general, and this is a great move to do that with!

The Workout:

SUMO DEADLIFT HIGH PULL x5

Nothing wrong with adding some light abs and glutes to the workout to round things out, and rest up for Friday!

Rowing:

1200m Time Trial.  How close can you be to your 1k pace?

Here it is!

5 Back Squats

15 P-Let Push-ups

Rest 3 minutes. increase weight each round for 5 rounds, try increasing the load on the push-up as well!!

Rowing:

200 Cals for Time, 12 Strokes HARD, 8 Strokes LIGHT

The workout!

3 Rounds for Time of:

Row/Bikex2/Run 300m

4x Complex: Strict Pull-up, Kipping Pull-up, Toes to Bar, Burpee

Rowing:

7 Rounds:

30/24 Calories

90 seconds in a Plank

Get it!!!

Sorry for the late post guys!  Here it is 🙂

No more zoom 🙁 But yay.

The Workout:

Max Rounds in 8 Minutes

9 Thruster 115/75

3 Bar Muscle-ups

Rowing:

650m

Rest 2 Minutes

550m

Rest 2 Mintues

450m

Rest 2 Minutes

350m

Rest 2 Minutes

250m

Rest 2 Minutes

150m

Rest as needed.

It’s been released Thursday night right about this time, here!

Click the link, watch the video, check it out and get ready!!

Friday: No zoom!!

Sunday: 9:00am for Terra Time

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

Saturday!

TBD based on what happens today, John will be teaching and I’ll let him now what’s up sometime Friday.

Rowing for Saturday: lest Rachel comes up with some hellacious grinder instead of simply going back through the archives for months of rowing workouts that haven’t been done [heart emoji].

Try this:

5 Rounds.

Row 550m 6 Strokes HARD, 6 Strokes only hips and arms (no slide, but row as hard as you like/can during that time)

Rest 4 minutes between efforts

I had to.

Thursday: 11am

Join Zoom Meeting
https://zoom.us/j/5436926158

Meeting ID: 543 692 6158

Passcode: 162313

The Workout:

Military Press x5, get heavy!

Rowing:

Take the day off for the open workout tomorrow!