Tuesday, September 22, 2015

Another beautiful Tuesday coming at ya!

Remember to get signed up for the Island Expedition ASAP! Coming this Saturday. 

  • Registration will begin at 10am
  • Athlete Briefing at 1045am
  • First heat at 11am
  • 8 people per heat
  • Heats will go every 15 minutes
  • After race there will be a bbq and cash bar
  • $50 registration includes race, bbq, shirt, and prizes for top 3 winners for female and male
  • If it rains it is still definitely a go

Strength + Conditioning

  • 0:00 - 5:00 - Rowing Warmup
  • 5:00 - 15:00 - Handstand/Wall Walk/Handstand Walking Practice & Warmup
  • 15:00 - 20:00 - 5min EMOM
    • 2 wall walks OR 2 strict + 3 kipping handstand pushup OR combination of wall walks/hspus
  • 20:00 - 25:00 - Transition
  • 25:00 - 30:00 - 30 burpees or 400m run or 500m row 
  • 30:00 - 35:00 - 30 burpees or 400m run or 500m row
  • 35:00 - 40:00 - 30 burpees or 400m run or 500m row
  • 40:00 - 50:00 - Mobility

During the 5 minutes you have for one of the three exercises you will do it as fast as possible and have the remaining time to rest and recover. After some (lots) skill work, a great chance to push the pace on your lungs. 

- Team 782