The vent will take place at the box! 4:30 – 7pm. We’ll see you at 570 Meadow Summit Dr, #17, OIB.
Wednesday: October 15, 2014
FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
B. Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes
No PM Classes
We’ll be on the causeway from 4:30 – 7pm running heats through the following workout in support of Mammograms In Action:
EVENT #1 ******* FITNESS
“Helen Meets Grace”
Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.
3 Rounds for time
Run 400m
21 Kettlebell Swings 53/35
12 Pull ups (no banded pullups or ring-rows- scale will be pushups)
then…
30 Clean and jerks 135/95 (scale as needed)
Event #1 ******* AIM
“Helen Meets Grace”
Partner WOD
Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.
3 Rounds for time
Run 400m
21 Kettlebell Swings 53/35
12 Pull ups (no banded pullups or ring-rows- scale will be pushups)
then…
30 Clean and jerks 135/95 (scale as needed)
Event #2
“Lift Like A Girl”
Partner StrongWoman WOD:
Competitors will move assorted objects (TBA) from one place to another using strength and teamwork.
*You must be a woman or dressed as a woman to participate in Event #2!*