Saturday September 15

September 14th, 2018
by:

Today

Rowing Marathon – Today Saturday, 9/15 at noon. Come with your 2, 3 or 4 person team. It’s FREE. We will have snacks, massages and more.

Strength / Skillwork

None today

WOD

We are going to make another attempt to run our O’Course. The weather has not cooperated so far this season. If it decides to rain, then we will do the Elements/Alternate WOD instead.

FTX O’Course 2.0

  1. Run 800m w/ SB
  2. 20 Wall Balls w/ SB
  3. Rope Climb, 2x
  4. Over-box Jump Circuit, 1x
    (20-18-20-18-20-24″ Box circuit)
  5. Up and Down Flying Pull-up Bar
  6. 20 Ball Slams
  7. Run 400m (no SB)
  8. Tires and Balance Beams
  9. Low crawl
  10. Cargo Net
  11. Weaver
  12. Double Pull-up Bar
  13. Ramp
  14. Body Hurdles
  15. Ramp
  16. Run 400m (no SB)
  17. 10 Tire Flips
  18. Carry Bag for 200m

If you haven’t run our obstacle course before, then you’ll just be learning and practicing some of the obstacles.

Elements/Alternate WOD

4 Rounds for time of:

  • Row 500m
  • 20 Mt. Climbers (Rx+ 2ct)
  • 10 Ring Rows (Rx+ Pull-ups)
  • 10 Hanging Knee Raise (Rx+ T2B)
  • 10 Shuttle Run Lengths [Beam to Beam]
  • 10 Bench Dips, Straight Legs (Rx+ Ring Dips)
  • 5 Box Jumps, 30/24‚Ä≥

ObstacleCourseNew