Just three fit ladies at last year's Fraser Valley Throwdown!
TRAINING MONDAY TUESDAY
WOD: SLOW ROLL
Get ready for a grind! This wod will differ depending on your aerobic fitness and the scaling level you choose. For some of you, this will be a slower paced workout where you have around a 2:1 or greater work to rest ratio. For those of you who are dialed on all the skills and can sustain high rates of work, this will be a series of up to 90% sprint efforts with work to rest more in the 1.5:1 range.
Good luck, hydrate well prior, and try to maintain whatever pace you set early on!
In larger classes, we will likely start some of you on the row portion and some of you on the run portion. Stay socially distanced as you run and PLEASE be very careful leaving the gym and staying clear of cars.
Complete as many rounds as possible in 35 mins of:
14/10 Row Calories
14 Kettlebell Taters, 53/35 lbs
14 Kettlebell Goblet Reverse Lunges, 53/35 lbs
Rest 1 min
Run, 200 m
7 Chest-to-bar Pull-ups
7 Burpee Box Jumps, 24/20 in
Rest 1 min
NOTE the 1 min rest after each three exercise sequence - just keep your eyes on the clock and take that 1 min to get prepped.
Stock your GREEN GRID with a rower, box, and KB, pullups will be done on the rigs and spots sorted prior to class.
Scaling - adjust Kb weight as needed, sub regular pullups or jumping pullups or kb rows (7/side) for ctb. Burpees can be scaled to burpee step ups or regular burpees.
Scale up by doing a heavier kb and subbing in MU (2/5 per round) for the ctb pullups or doing more CTB (14)