The 100,000 Meter Holiday Challenge
You have from Sunday November 27th to until Saturday, December 31st to accumulate 100,000 M on the Erg (rower).
Slap your name on the front Whiteboard under 100,000 meter challenge and you are in! You can do the math on your own, but it is a healthy amount of meters per day. You can chip off 10,000 at a time or 2,500 a day. Any rowing we do in WODs counts to your total. Your only requirement is to update your total meters on the whiteboard in the front gym on a weekly basis.
Why? Because strength doesn’t come from what you can do. Strength comes from overcoming the things you thought you couldn’t. And a little extra work over the holiday does a body good.
Skill WOD
1 Min Couch Stretch
1 Min Double Unders
1 Min Pigeon Pose
1 Min Double Unders
1 Min Overhead Box Stretch
1 Min Double Unders
WOD
“Honey Bee”
25 Overhead Squats
25 Bar Facing Burpees
35 Front Squats
25 Burpees over the Bar
45 Back Squats
25 Burpees
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coaching Tip: The Skill WOD today is there to provide a warm up for the WOD and to give a chance to work on your doubles. It will not be timed by the coach, move through each station and minute on your own pace. The coach will be around to touch on double under technique. Beginners shoot for 3-5 doubles per min, a good moderate goal would be 30-40 and advanced athletes should get 60+ per minute. For the workout the bar is taken from the ground (unless you feel uncomfortable with the back squats, then PLEASE use a rack), choose a load that you can do 10-15 overhead squats with to start the workout!