Friday, May 27, 2016

IMG_4253The rowers avoided a starting line photo at early class, while the runners were told to point to Yigit. Yigit began the long journey later on Thursday to his hometown in Turkey for two weeks. Mornings won’t be the same without your sarcasm! Safe travels and see you soon.

052716 WOD

A. Run 400 meters, then two rounds:

1:00 front plank

1:00 Chinese plank

0:30 R plank

0:30 L plank

1:00 rest

B. Deadlift

Set 1: 8 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 6 reps

Set 5: 4 reps

Set 6: 4 reps

Build across six sets; rest two minutes after each one.

C. For time:

600-meter run

Five rounds of the following:

6 ring dips

8 pistols (sub modified pistols or weighted lunges)

10 toes-to-bar

600-meter row

>> On-Ramp

For time:

500-meter row

Five rounds:

6 parallette dips

8 body weight lunges

10 v-ups or sit-ups

500-meter row