WOD (Workout of the Day)

HOLIDAY SCHEDULE NOTICE

In observance of Memorial Day, we will hold one class at 8:30 a.m. Monday. Hero workout will be announced Sunday evening. Please mark your calendars. Have a safe and happy holiday weekend!

I found two smiles at the starting line of “Helen” during 8 a.m. class Friday. But when it was over, the endorphins made smilers out of everyone.

052315 WOD

A. Group warmup

B. In teams of two, with only one partner working at a time, partners alternate whole rounds to complete the following: *

AMRAP 10:00

150-meter row

5 handstand push-ups

Rest 5:00

AMRAP 10:00

100-meter run

10 overhead squats (95/65)

* Workout may be completed as an individual if rowers permit

C. Mobility

1. Forearm smash with barbell (1:00 / side)

2. Low back lacrosse smash (2:00 total)

Another awesome week of training is in the books. Keep the consistency and watch the changes unfold. Great work, Upcountry!

052215 WOD

A. 5:00 AMRAP in teams of two:

Partner 1) Row 250 + 10 toes-to-rings/bar

Partner 2) Run 200 +10 toes-to-rings/bar

Switching; each partner works simultaneously

B. Deadlift – 5/3/1 week 3 | month 1

75% x 5

85% x 3

95% x 1+

Subset: 3 x 10 cobras

C. “Helen”

Three rounds for time:

400-meter run

21 American kettlebell swings (53/35)

12 pull-ups

>> On-Ramp

Three rounds for time:

200-meter run

21 Russian kettlebell swings

12 ring rows