W.O.D. Monday 6/11/18


W.O.D. Monday 6/11/18

Hey crew, there have been several questions about the simplest way to buy retail items and we want to make it as easy as possible!

We have plenty of retail items up front for sale such as speed ropes, wrist wraps, coffee grounds benefiting veterans, recovery drinks, etc…

If you want something, and no one is at the front desk to charge your account or take your money, grab a coach, grab what retail items you want, then grab a small sheet of paper and write what you are grabbing and your name and drop in the bucket to be charged to your account later.  You can even leave cash in the container if you rather.  It’s easy!

Conditioning WOD – 40 min cap

*Coaches- start athletes in 4 groups to accommodate rowers

4 Rounds for time of…
20 Calorie Row
30 Pushups
40 Abmat Sit-Ups
50 Air Squats
Rest exactly 2:00 Between Rounds – no more, no less, keeping your intensity high during each round.

*Those who are newer, make sure to complete this workout nice and steady, focusing on moving for a longer workout.  If you get done sooner than 40 Min, that’s great!  If you feel you should cut the reps by a third or half, you may do so based on your ability level.


*Pushups (watch video below) – aim to touch the chest or close to the ground, then reach full lockout at the top.  Coaches please encourage this!

*Abmat Situps (watch video below) – sit with soles of feet touching, touch your feet then back down touch your shoulder blades to ground. Scale this movement with crunches if needed.

*Air Squats – for all you speedy squatters, YOU MUST GO BELOW PARALLEL and then OPEN YOUR HIPS AT THE TOP!  Coaches please encourage this 🙂