Get out there and soak in that S-U-N!
** DISCLAIMER** This WOD looks worse on paper than it is! Get the job done, just as you would a Saturday class. Commit, show-up and be proud of your sweat at the end of this WOD! You know by now you will be happier you did! Trust us!We are going to have a ton of updates for you this weekend! Please stay in the know!
- New Nutrition Challenge Rules
- How we are going virtual beginning on Monday
- How to get the equipment your requested
Firing info at you as quick as we can get it done!
Best WOD of the Week!
Don't let me down folks! Let's do this together!https://youtu.be/U-8FwBeBMaU
For Time:
Rx:
- 300m Run (124 normal walking paces = 100m) OR 1:00 Side Shuffles
- 50 Back Pack/Barbell/Dumbbell Rows (weight will vary.... no more than 45/35# ish)
- 300m Run
- 50 RUSSIAN Kettle Bell Swings
- 300m Run
- 50 Single Leg V-Ups
- 300m Run
- 50 Shoulder to Overhead
Then repeat, with 200m Run (or 0:45 side shuffle) and 40 repsThen repeat, 100m Run (or 0:30 side shuffle) and 30 repsPerformance:
- Load 35/25 +/-
- 200m Run (or 0:45 side shuffle) & 40 reps for Round 1
- 150m Run (or 0:30 side shuffle) & 30 reps for Round 2
- 100m Run (or :20 side shuffle) & 20 Reps for Round 3
Fitness:
- Load 25/10# or so...
- 150m Walk/Run (or 0:30 side shuffle) and 30 reps
- 100m (or :20 side shuffle) and 20 reps
- 50m (or :15 side shuffle) Run and 10 reps
Work-Out Variations
- Row - sub same distance for run
- Bike - double the distance
https://youtu.be/p5dHGBkBaIM
The Warm-Up
- Walk out the distance for your run.
- 10 Leg Swings Front to Back
- 10 Ankle Rotations (for Allie Lamay)
- 10 Center Wood Chops
- 10 Torso Rotations
- 5 LIGHT Rows
- 50 meter jog
- 5 LIGHT Kettle Bell Swings
- 50 meter jog
- 5 LIGHT Shoulder to Overhead
- 10 Torso Rotations (yes, AGAIN)
- 10 Butt Kicks
- 10 High Knees
REPEAT! Be sure to repeat (or your body will hate you) and test out loading before WOD begins! I am watching you!!!
Extra Work:
- Simmer down... it's been a rough week...
- 100 meter walk
- :30 Calf Stretch Right Side
- :30 Left Side
- 100 meter walk
