* Score is total recorded reps of each movement for all three rounds.
Wishing our teachers and students a wonderful new school year!!!!!
Great day at the beach!!!!!
* Complete a WOD missed during the last cycle or work gymnastics/olympic lifting skills.
BEACH WOD this Saturday at 10AM!!!!!!
(1b) Close Grip Bench Press
4 x 6-10
(2b) Strict Pull-Ups
4 x 6-10
* Alternate between the 2 exercises. Not For Time.
“This country girl knows how to swing that thing!”- Andrea
Katie, Angie, and Jen pushing themselves through a tough one.
REST 5 MINUTES.
With same partner complete a 10 minute AMRAP of:
– Partner 1 = 10 Plate Ground-to-Overhead (45/25)
– Partner 2 = 10 Supine Hanging Ring Rows
* Switch movements with your partner upon completion. Rounds are scored every time you switch.
With a Partner Complete a 30 Minute AMRAP of:
* Partner 1 = 200M Shuttle Run with a MedBall
* While Partner 2 works on:
– 10 Front Squats (95/65)
- 10 Knees-to-Elbows
- 10 Hand Release Push-Ups
*** Switch when Partner 1 returns from the run. Partner 1 will pick up where Partner 2 left off. Continue alternating and accumulating reps/rounds for 30 minutes.
Beach WOD next Saturday!!!!!!! Check Facebook for more details.
Reverse Tabata Hanging L-Sit Hold
* 10 seconds ON, 20 seconds OFF. 4 minutes.