Conditioning WOD – 14 minutes
*Coaches please set a cone in the parking spot immediately outside of the doors and 1 or 2 on the white line of the shoulder of the road to keep traffic aware.
*Coaches please set up rowers for endurance at back of class with backs to large rig and facing clock to open up the floor and keep all athletes on main floor
Every minute on the minute for 14 minutes (7 sets) complete…
Even: 200m Run
Odd: 12 Alt. KB Snatch 70/55 R/L =2
*If minute laps you on either movement, cut the amount or rep count down to where you try to work about 50 seconds of the minute.
*KB must touch the ground each snatch rep at the bottom
Core work – 10 minutes
*This is not a scored workout, although RX and scaled variations will be listed below to use based on your abilities.
10 minute Tabata (20 sec of work/10 sec of rest continuously)
4 minute tabata – Hollow Hold
3 minute tabata – Hanging L-sit
2 minute tabata – Russian Twists
1 minute tabata – Plank on elbows
*Hanging L-sit- hang from a pullup bar and lift your legs up and hold during the work periods. RX – legs as straight as possible and toes pointed (if legs drop below a 30 degree angle it will be scaled)
*Scale the hanging L-Sit with high knees, or just work on hanging (no matter who you are, hang as long as you can can, and if able to raise knees, raise them as high as possible during work periods)
*Russian twists – torso is at a 45 degree angle and your hands are in the praying position, as you twist back and forth and touch your elbow to the floor. Scale as needed.
*Plank – RX would be on elbows. To make this easier, go up to your hands and/or take it down to your knees
Post whether you RX or scaled the conditioning and weight used, and a check for completed core work!
CFR ENDURANCE WOD – 40 MIN CAP
*Coaches – start endurance WOD athletes the same time as the EMOM today
*Athletes – post score with an “E” for endurance by your name on the whiteboard
*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.
4 Rounds for time of…
20 Alt. DB Snatches 50/35 r/l=2
40 Second Hollow Hold
20 Calorie Row
40 Second Plank on Elbows
*DB must touch the ground at the bottom of each snatch rep