Monday 08/16

Shooting for a beach WOD this coming Sunday 08/22 - we will keep you updated if there are any changes or the weather doesn’t cooperate!!!

Strength- Every 90s x 7 Sets

  • 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch

  • build based off feel

WOD- For Time

Buy In : 1 mile Run

into : 9-7-5

  • Ring MU (mod to 15-12-9 strict pull ups + dips)

  • Squat Snatches (135/95)

Friday 08/13

Potentially a beach WOD to pop up this Sunday! Stay tuned. We will make a final decision tonight, we will post on our social media pages, update this page, as well as send out an email.

If we do decide to go forward all are welcome!! We will meet at 8am to the west side of the pavilion on the beach. Potential swimming portion (not mandatory) wear swim friendly clothing if you decide to take the plunge and the swell is cooperative.

WOD- “HELEN” 3RFT

  • 400m Run

  • 21 KB Swings (53/36)

  • 12 Pull ups

Post WOD body armor- 4RNFT

  • :30 Handstand hold

  • 20 Sit ups

  • 100m KB Front Rack Carry (50m ea arm)

Thursday 08/12

https://www.tickettailor.com/events/ergwod/539699

Rowing seminar- Wednesday August 25th 6:00pm-8:00pm! Use the link above to register!! Lotsssssss to cover with technique as well as tips and tricks to remember during wods. Become more efficient on the rower!

Strength- Every 90s x 8 sets

  • 5-3-2-1-1-2-3-5 Push Press

  • Increase to a heavy single then decrease through the remainder of the sets

WOD- Alt OTM x 12 mins

  • Max Cal Row

  • Max Cal Wallballs (20/14)

    score= total cals + wb