22. August 2024
Aug.
22
This Saturday you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.
The stand will be open during the Birthday WODs from 10:00 – 12:45 .
See you there!
1-2 ROUNDS
100m Run
8 Good Mornings
8 Calf + Tib Raise
10 Alt. Lunges + Twist
10 Deadbugs
Into…
AMRAP x 5 MINUTES
30 Single Unders*
10 Tuck-Ups or V-Ups
8 Russian KB Swings
8 KB Goblet Alt. Lunges
*Option to switch to Double Unders @ 3:00.
AMRAP x 30 MINUTES*
400m Run**
60 Toes to Bar or Toes to Something
80 Russian KB Swings (Athlete Choice)
120 KB Goblet Alt. Lunges
160 Double Unders or 320 Single Unders
*P1 & P2 will compete the 400m run together. All other work will be split as needed, P1 working while P2 rests.
**Every 100m= 1 Rep.
(Score is Rounds + Reps)
200m Run
10 Toes to Bar or Toes to Something
15 Russian KB Swings (Athlete Choice)
20 KB Goblet Alt. Lunges
40 Double Unders or 80 Single Unders
-Rest w/ Time Remaining-
(Score is Slowest Set)
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the Groiner.
(No Measure)
