Saturday September 15
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
- Run 800m w/ SB
- 20 Wall Balls w/ SB
- Rope Climb, 2x
- Over-box Jump Circuit, 1x
(20-18-20-18-20-24″ Box circuit) - Up and Down Flying Pull-up Bar
- 20 Ball Slams
- Run 400m (no SB)
- Tires and Balance Beams
- Low crawl
- Cargo Net
- Weaver
- Double Pull-up Bar
- Ramp
- Body Hurdles
- Ramp
- Run 400m (no SB)
- 10 Tire Flips
- 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″