Thu Jul 16, 2020

Focus: Long WOD Day, A grinder 

CONDITIONING LONG WOD

0:00-12:00

3 ROUNDS:

500 METER ROW
15 PULL-UPS (strict, kip, banded strict, ring rows)


1 MINUTE TO TRANSITION


13:00-25:00
3 ROUNDS

20 GRASSHOPPERS (L/R=1)

15 RUSSIAN KETTLEBELL SWINGS
10 RING DIPS OR BENCH DIPS


1 MINUTE TO TRANSITION


26:00-38:00
400 METER RUN

50 GOBLET SQUATS

400 METER RUN

NOTES:  

- Start at different stations if needed due to covid/equip.  Scale to make sure you finish within the time frame.  COACHES will focus on making sure the next station and/or rings, rig etc...is ready before the next block of workouts begin. 

- Tip on Ring Dips:  if you use a band, try to stand on it, it can help with getting more depth on our dip.
-Tip on Row- if you're dealing with a nagging injury, new to cf, or need some additional help with row, you can do a kettlebell sdlhp.

L1 - Ring Rows, box dips, mountain climbers 20/18/16 lbs

L2 - banded pu's, banded dips, 50/35, 26/20

RX - 50/35

RX+ - 70/53