Tuesday, September 25, 2014

Only 3 slots left for the Rowing Clinic on Saturday the 27th. Sign-up soon or lose out!!

Fred working through his Handstand Push-ups!

Arm/Leg Swings
Row 250m
2 rounds of:
10 reps with a barbell (1 Press, 1 Good Morning, 1 Back Squat= 1 rep)
20-50 DU’s

MOD (15:00 CAP)
Bear Complex
Okay to Squat Clean instead of P Clean and F Sqt
Newer athletes practice the movement, experienced go as heavy as you want.

WOD
Conditioning
3 RFT of:
8 Pull-ups
16 Box Dips (or 8 Ring Dips
24 Wallballs 20/14#
THIS IS NOT A LONG WOD SO THERE SHOULD BE PLENTY OF TIME FOR THE EXTRA WORK
Rx+
3 RFT of:
8 MU’s (scale to 4 if you are new at MU’s)
24 Wallballs 20/14# (men scale up to 25#, women can go to 10’)

Extra Work
Not for time
5 Rounds of:
3 Rope Climbs
15 GHD Sit-ups
Scale to progressions or rope climb practice and do the GHD to parallel

Weightlifting
Clean & Jerk
7 x 2

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