Wednesday, July 29
announcements
Here is the Sunday Schedule line-up for August. I’m excited about “The Hard Way” challenge on 8/30. Think a traditional CF “hero” WOD, but harder. Long-duration mental/physical challenge, with scaling and accessibility to meet everyone where they are.
rx
5 x 3:00 rounds for reps:
15/20-cal row
20 alternating hang DB snatches (35/50 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
intermediate
5 x 3:00 rounds for reps:
12/15-cal row
20 alternating hang DB snatches (20/35 lb)
Max DB-facing burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
beginner
5 x 3:00 rounds for reps:
8/12-cal row
20 alternating hang DB snatches (15/20 lb)
Max burpees
– Rest 1:00 between rounds.
– Use one dumbbell.
Intended Stimulus
10+ burpees per round; advanced athletes closer to 15 reps.
Row in 1:15 or less; sprint efforts with a quick transition to the snatches.
Dumbbell snatches in :45 or less.
Ideally 1:00+ for burpees.
Videos
Skill Work
DB windmills
ATY drills