Tuesday, November 15, 2016

G'day ladies and gentlemen!

Hope all is well and good on this beautiful November evening. Going to be testing out the last two Island Throwdown WODs this week. WOD 3 on Wednesday and then WOD 2 with the OHS this Saturday. Good chance for you to get in here and get them tested leading up to next Saturday. 

Gym has been coming along nicely. Sure to be more work this weekend and later this week. End result is in site and want to Thank you all who have been with us along this incredible journey and can't wait to see what we can do going forward. 

Strength

Pacing & Interval Training

Little talk about how to move and how fast to move. 

Conditioning

5 rounds - each round for time - rest 3mins b/w rounds

  • 30 DU's or 90 SU's
  • 5 Shuttle Runs
  • 10cal Row
  • 5 Shuttle Runs
  • 10 Box Jumps
  • 5 Shuttle Runs

We'll run this workout pretty much right after the warmup and get heats of 5 people going at a time. Lots of time to rest between rounds so push yourself to the end of each round and then catch your breathe before getting after it again. 

- Team 782