We had a great turnout for WOD FOR WISHES on Saturday. Thanks to all that participated and donated to an amazing cause. Donations are still being accepted through the end of the month. Contact Coach Janelle or Coach Tom or click HERE to donate!
STRENGTH: (20 Min for both)
#back squat
On the Minute x 12 (3 Rounds):
Minute #1 – 5 Reps @ 77% of 1RM
Minute #2 – 3 Reps @ 82% of 1RM
Minute #3 – 1 Rep @ 87% of 1RM
Minute #4 – Rest
#front rack reverse lunges
Set #1 – 12 Reps @ 48% of 1RM Front Squat
Set #2 – 12 Reps @ 53% of 1RM Front Squat
WOD:
#Foul Ball (25 min Cap)
3 Rounds For Time:
800 Meter Run (Scale to 600m or 400m)
30/21 Calorie Row
30 Alternating Dumbbell Snatches (50/35)
CASHOUT:
#body armor
1-2 Rounds
100 Meter Kettlebell Walk*
100 Meter Farmer Carry (Rx+Sled Drag)
20 Weighted AbMat Sit-Ups
*Kettlebell Walk – Two kettlebells of the same load. At the start of the walk, hold one kettlebell at the front rack, and one locked out overhead. Every 25 meters, alternate. Lighter is better here to focus on a solid midline and sound extension overhead.
Sled Drag – Good to go heavy here and challenge ourselves. The 100 meters doesn’t have to be unbroken, but we need to be able to complete the distance with at most two quick breaks per round. Heavy and challenging, but we can always move forward. Free to build across the two rounds.
Weighted AbMat Sit-Ups – Feet anchored. Athlete’s choice to hold a plate, or a dumbbell across the chest. Aim is to have these 20 repetitions unbroken each time.
