Tuesday 09/22

Zenplanner was having some trouble with their system, hopefully it will be back up and running today! If you are having trouble signing into classes today because of this please come down anyway

This Friday only - 8am class moved up to 7am

Midline- 3 RNFT

  • 1:00 Russian twists (45/25)

  • :45 Plank

  • :30 Handstand hold

Partner WOD- 6 Rounds Each - for time

  • 15/12 Cal Row

  • 8 Burpee Box Jump Overs (30/24)

    Using your own equipment P1 completes a round while P2 rests- switch and repeat until you finish 6 rounds each

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Friday 09/18 “kelly”

GAME PLAN… best advice going into this workout is to picture how you’re going to feel 2 or 3 rounds in… what pace are you capable of under fatigue…. what wallball weight and box height can I consistently move under fatigue… obviously pacing our run to start, but going into the box jumps finding a rhythm we can consistently keep jumping, onto the Wallballs we’d love to see at least sets of 10… if we cannot do at least 10 reps with the ball choose a lighter weight.

WOD- 5RFT “Kelly”

  • 400m Run

  • 30 Box Jumps (24/20)

  • 30 Wallballs (20/14)

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