Saturday, November 17, 2018

November 16th, 2018
by:

Specialty Classes

Family WOW! – 10am

Strength / Skillwork

Weighted Military Sit-ups
(Hook feet on something or use a partner to hold feet. Weight to be held just under chin.)
15-15-15-Max
Increase weight each set. On last set go for as many reps as possible until failure. Hold a dumbbell at chest for weight.

WOD

8 rounds:
5 Hang Power Snatches
10 Wall-balls
Cash out: Run 1 Mile

RX+: As written, 95#/65# BB, 20#/14# MB
RX: 75#/45# BB, 14#/10# MB, 1,000m Run

Weights are meant to be on the lighter side – goal is to go unbroken throughout the workout or at least through the first 4 rounds. Score is total time including run.

Sub out a 1,600m row for RX+ or 1,000m Row for RX in case of inclement weather.

Elements

8 Rounds:
10 Alternating Dumbbell Snatches 20#/15#
5 Goblet Squats holding one Dumbbell
Cash-out: 40 Burpees + 40 Oil Drills

KidsRowing