We are delivering our fitness and nutrition coaching online to stop the spread of COVID-19. Learn More

Bring Your Long Socks…8/26/14

Did you see all the FANTASTIC photos from the Kera Benefit WOD this weekend? Check them out here!!
#Team Kera-123
 
A. Skill:
GHD Sit-Ups and Rope Climbs: The Basics
For approximately 15 minutes, we will run you through the main points of set-up and execution of these two movements and provide you with a general template for how to progress with them. Hint: its called ‘practice.’
Those that are capable in these movements should set goals for 2-3 rope climbs performed with no rest in between and 15-20 GHD sit-ups with no stoppage.
 
B. MWOD:
Kneeling Box Overhead Stretch – 3 x 45s
 
C. WOD:
3 RFT –
9 Hang Snatches (95/65)
Run 400m
 
*YES, these are full squat. If necessary, you may perform a power snatch followed by an overhead squat.
 
 

book your Consultation

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.
Name(Required)
This field is for validation purposes and should be left unchanged.

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!