Thursday, September 17
announcements
Ben needs to move his Thur 7:30 AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:
Thur: 7:00 (Ben, 30 min earlier than usual)
Fri: 7:30 (Meg)
Two workouts in one class today!
WOD 1
rx
AMRAP 10:
30 AbMat sit-ups
10/15-cal row
intermediate
AMRAP 10:
20 AbMat sit-ups
10/15-cal row
beginner
AMRAP 10:
15 AbMat sit-ups
7/10-cal row
Intended Stimulus
4-7 rounds.
Each round in 2:30 or less.
Sit-ups in 1:15 or less.
Calories in 1:00 or less.
Advanced athletes can increase calories to 15/20.
WOD 2
rx
For time:
100 double-unders
50 alternating DB snatches (35/50 lb)
100 double-unders
– 5:00 time cap.
Score: Total time
intermediate
For time:
100 single-unders
50 alternating DB snatches (20/35 lb)
100 single-unders
– 5:00 time cap.
Score: Total time
beginner
For time:
75 single-unders
35 alternating DB snatches (10/15 lb)
75 single-unders
– 5:00 time cap.
Score: Total time
Intended Stimulus
2026 Everyday Hero Service Cup Workout 4.
3:00-5:00; 5:00 time cap.
Sprint-style effort; just move.
Double-unders in 1:30 or faster.
Light-to-moderate dumbbell snatches in 2:00 or faster.
Skill Work
Post-workout accessory
3 sets:
:20 top of the ring dip hold
:20 bottom of the ring dip hold
10 false grip ring rows