Monday 08/30

Thanks to everyone who came down to our beach WOD yesterday! Hoping to sneak a couple more in before fall hits!

Conditioning - rest 90s after each set

  • 600m Run -mod pace

  • 200m Run - fast pace

  • 400m Run - mod pace

  • 200m Run - fast pace

  • 200m Run - fast pace

WOD - 20 min AMRAP

  • 2 Ring MU (mod to 5 ring dips)

  • 4 Power Snatches (135/95)

  • 8 Box Jump Overs (24/20)

    On the 0:00 - 5:00 - 10:00 - 15:00

  • 500m/400m Row

Friday 08/27

Beach WOD is ON! - instead of regular class in the morning we will be meeting at Smith Point Beach 8:00am. Park near west tunnel after walking through and past the playground use that first beach entrance before you walk up towards the pavilion.
** potential optional swim portion pending surf conditions. There is always a modification if you do not want to go in the water. If you decide to go in wear clothing suitable for swimming or a bathing suit underneath.

WOD- For Time

  • 1,500m / 1,200m Row

  • 1,200m Run (to stop sign)

    Rest 3:00

  • 1,000m / 800m Row

  • 800m Run

    Rest 3:00

  • 500m / 400m Row

  • 400m Run

Thursday 08/26

40% chance of rain forecasted on Sunday just in time for our beach WOD (ARE YOU KIDDING!?)
Hang tight… we’re still on as of right now!!! Clouds are ok! But if it’s raining or thunder happens we will has to postpone yet again we will keep you updated as we get closer

Last nights rowing seminar was so great! Super informative and lots to take from it moving into wods for the future! Big thank you to the ERGWOD staff for hosting a fun night!

Strength- Every 2:00 x 5 sets

  • 3 Hang Squat Cleans

  • build to a heavy set of three

WOD- 12 min AMRAP

  • 6 Hang Squat Cleans (115/85)

  • 12 T2B

  • 24 DU