Search
Close this search box.

Saturday Gun Show!

Get your tickets to the Saturday Gun Show at the Zone! 😉

Don’t forget about the Functional Movement Seminar Sunday, April 15th from 9am – 11am.  There are still a few spots available!

Today’s Workout

Buy In – 3 rounds of 5 pushups, 5 power cleans (bar only), 5 double crunch, 5 kb swings
* coaches organize teams and demo movements before going through the buy in

WOD – Regionals 2011 Team WOD 6

In a team of four, Gauntlet Style complete for time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (35lb / 45lb)
50 Toes-to-bar
100 foot Overhead walking lunge (25lb plate / 45lb)
150 foot Sprint

Zone 3 – scale ground to overhead to 20lb / 35lb
Zone 2 – scale toes to bar as needed, scale overhead lunge to 15lb / 35lb plate
Zone 1 – scale as needed

Get into teams of 4 (2 men, 2 women). All four athletes will perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to the Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements.  No athlete can begin at their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time it takes for all 4 members to go through the workout.

Cash Out – MWOD
* Couch stretch
* Pigeon pose
* Roll out shoulders with a lacrosse ball

Share:

More Posts

Summer Indulgence

Fresh local Strawberries are now available. These delicious little berries are rich in polyphenols which are known for their antioxidant, anti-inflammatory, and anti-aging benefits. Here

It’s a Fight Gone, Whatt?

Good… I hope! Wod tips: Choosing a different starting position can affect your score! We’ve found that starting on the row, or starting on box