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A quick summary of Saturday’s Team WOD.

Keep in mind, there will be no Group Classes this Saturday September 22nd as we are hosting the 1st Annual RPCFO Community Challenge Competition. The teams are made, but we do need volunteers for judging and moving equipment around between heats. Free burger and beer and my eternal gratitude to anyone that can lend a hand. Shoot me a txt 6043402978

I came across this great article called “Don’t run to train. Train to Run.” A cogentĀ argument for anyone who thinks they can get away with just running as their fitness regime.


Let’s get inverted again! 10 Minutes of headstand, handstand and handstand walk practice. Warm up those shoulders before getting started and don’t forget about your exit strategies if (when) you go too far ahead! šŸ˜‰


Spend 20 minutes in Turkish Get-up practice. Go for a 1RM KB/DB/BB Turkish Getup


Tabata Row (set units to calories)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Due to the number of rowers, it might be necessary for people to start on different stations.