Team WOD

17
Aug

Team WOD

Next Prep Course starts Sept.5. Tell yo friends!

In teams of 3,
Row 10k
*Switch every 500m
**Must do 7 burpees before you get back on the rower

Compare to Aug.21/15

Melanie

14 Responses

  1. Mark D

    Greenville, NC …crazy humid

    2.5km Run
    500 Skip
    100 x 3 – only broke the 3rd set at the very end…most in a row ever
    (50 50) x 2

  2. Kevin

    Came in to coach the 6am. Del was the only one to show up. Took off my coaching hat and put on my big boy pants.

    10k Row
    Switched every 500m
    7 Burpees b/w rounds

    35:23

    I’ve only done this as 7k. The extra 3 is rough.

    Then,
    EMOM for 15 min
    Min 1 – 10 GHD Situps
    Min 2 – 10 HPC+Press (30# DB)
    Min 3 – 30 sec plank

    Then every 15 sec for 5 minutes:
    150# D-ball clean onto a 50″ platform

    Finished with Crossover Symmetry Recovery and some rolling from Vanessa – Thanks!!

    Not too shabby for a rest day.

  3. Vanessa MacDonald

    Thought I was going to a class at 7am. Then realized it was open gym lol so quick change of plans.

    Crossover symmetry
    5 rounds NFT (but not dilly dallying)
    10 DB press 10#
    20 sec L-sit hang with knees bent
    20 air squats

    Deadlifts x5
    85-105-125-135
    10 hollow hold leg extension between sets

    10 elevated pistols per leg then 10 push ups from knees. 4 sets

    Hip mobility and some back rolling. Thanks Kevin!

  4. Samantha C

    Group WU & Mob

    10k Row with Alex and Julie
    Switched every 500m
    7 Burpees b/w rounds

    Time: @ cap 9009m

    4 classes in a row is a PR but hoping for the 5th tomorrow.

  5. Remi F

    In teams of 3,
    Row 10k
    *Switch every 500m
    **Must do 7 burpees before you get back on the rower

    9178 m @ time cap. Fun working with Karen & Emily!

Leave a Reply