Steve L, Coach Jannicka, Richie, and Deborah rowing 500m for time!

Steve L, Coach Jannicka, Richie, and Deborah rowing 500m for time!

WOD for Wednesday, June 26

WODs at 6, 8:30, & 11:45 am and 5:15 & 6:30 pm
Boot Camp at 6, 7, & 8:30 am
Foundations, Part 2 from 1 to 2:30 pm

What’s the most often heard phrase at CFS? “That was a lot harder that I thought it was going to be.” Uhm, yeah, so about those pull-ups…

5-10-15-20-25 UNBROKEN
—American KB swings (52/35)
—Weighted air squats (25/15)
Rest exactly 2 minutes
25-20-15-10-5 UNBROKEN
—Slam balls (30/20)
Rest exactly 2 minutes
—Max number of UNBROKEN slam ball plyometric pushups 

I’m going to allow some flexibility in that you may choose to complete slam balls/burpees first. If you choose to complete slam balls/burpees first, you must still complete 5-10-15-20-25 reps. After resting exactly 2 minutes you’ll complete 25-20-15-10-5 KB swings/air squats.

Be sure to call and note your time after completing last rep (or finish running), i.e., as you begin resting 2 minutes prior to completing pushups.

For slam ball plyo pushups, rest 1 hand on slam ball, lower your chest to the floor, and (you guessed it) push up and lock your elbows. Move your other hand to the slam ball and repeat. That’s 2 reps. You may not rest with your chest on the floor. You may pause while in plank position.

You must stop completing pushups as soon as your are unable to successfully lock your elbows while maintaining plank and/or if a knee touches the floor. Yes, you may use assistance for pushups.

Okay, so what do I mean by UNBROKEN? You may pause between activities, e.g., between KB swings and air squats, but you may not pause while completing KB swings, air squats, burpees, and/or slam balls. If you do, immediately run 200m for each time you paused or didn’t successfully complete a rep (see below) before resting and completing pushups. Call and note time when you finish running.

But wait, there’s more. Unbroken also means not “reaching” an American swing, i.e., KB not directly overhead. Unbroken also means not squatting below parallel and/or not extending hips at top of squat. If you don’t jump and clap your hands at the top of a burpee, it doesn’t count. If you don’t squat below parallel when picking up slam ball and/or catch slam ball on first bounce, you missed that rep.

One last thing: do not release KB from your hands until you have placed the KB on the ground, i.e., you may not merely allow KB to drop to the ground after a rep. I mean it. If you do so, an 800m penalty will be incurred. I said I meant it.

As Jannicka and I can’t conceivably watch your each and every rep, we trust that you will demonstrate honesty and integrity. And, if we call “no rep”, it means “no rep”. For those of you attending the 6 or 8:3o am WOD, even though I’m coaching Boot Camp I can (and likely will) call “no rep”.

30-minute time cap!