Multiple heats – Wed 3.21.18

 In W.O.D.

Today’s WOD is a short 7 minute burner.  Which means we can do multiple heats throughout the class time and really cheer each other on.

Strength: Back Squat 5-5-5-5-5

Conditioning: Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

Scroll for scaling options.


Related:
• Rowing
• The Push-Up


Scaling
This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner Option
Complete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups


Come in and try the Compound at our Free Saturday 8AM class!  All levels of Fitness are Welcome.  Any movement can be scaled to fit your needs!  You can start at the link HERE or just show up in person!

All training at The Compound begins with our Fundamentals Program. You can work with your personal coach to:

– build your general fitness base
– gain familiarity with the CrossFit and Starting Strength movements
– work towards any specific goals you may have.

Private sessions allow you to develop and reinforce proper fundamental techniques and develop at a pace suitable for your fitness level. Your coach will work with you to ensure you have all the skills, knowledge and abilities you need to safely take your fitness to the next level.

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