Saturday. 2.14.15. Polar Beach WOD!

The gym is closed. See you on Coligny Beach at 9:30am and then off to Aunt Chilada’s for brunch afterward! Happy Valentine’s Day!

Get more details on Facebook here.

The Workout. Winning Team in Rx’d and Scaled (scroll further down for scaled) will have their Brunch paid for by Conviction Training Facility!

Let the good times begin… NOW!

RX’d. In Teams of 2. For Time:

100m Bear Crawl
100m Partner Carry
100 Burpees
100m Bear Crawl
100m Partner Carry
200 air squats
100m Bear Crawl
100m Partner Carry
100 Burpees
100m Bear Crawl
100m Partner Carry

Parameters for RX’d:
1. Both Partners must bear crawl.
2. You may alternate which partner carries which partner at any time and may use NO outside implements to carry your partner (do not bring a stretcher, a net, an elaborate pulley system, etc to the beach)
3. YOU MAY FOREGO THE BEAR CRAWL AND PARTNER CARRY AT ANYTIME BY RUNNING DOWN TO THE OCEAN, GETTING IN THE OCEAN, GETTING WET FROM HEAD TO TOE, AND RUNNING BACK UP TO THE WORKOUT AREA.
4. You may split up the burpees and squats between teammates as necessary. ONE PARTNER WORKS WHILE THE OTHER RESTS. It is 100 burpees PER TEAM, 200 squats PER TEAM, 100 burpees PER TEAM. YOU MUST PERFORM ALL REPS OF THE MOVEMENT BEFORE MOVING ON TO THE NEXT MOVEMENT.
5. The clock stops when the final Partner Carry is complete or both Teammates get wet from head to toe AND RUN BACK UP TO THE WORKOUT AREA.
6. Don’t hesitate to ask questions. All regular ROM standards apply. You are responsible for counting your own reps and on the honor system.
7. Don’t forget the most important rule: HAVE FUN
8. Bring towels and changes of clothes if necessary, there are fresh water showers and bathrooms at the Coligny Beach entrance.

Scaled. In Teams of 2. For time:

100m Bear Crawl
100m Partner Carry
75 Burpees
100m Bear Crawl
100m Partner Carry
150 air squats
100m Bear Crawl
100m Partner Carry
75 Burpees
100m Bear Crawl
100m Partner Carry

Parameters for Scaled:
1. One partner to bear crawl at a time. Other partner to walk beside their bear crawling partner and pick up where their partner leaves off.
2. You may alternate which partner carries which partner at any time and may use NO outside implements to carry your partner (do not bring a stretcher, a net, an elaborate pulley system, etc to the beach)
3. YOU MAY FOREGO THE BEAR CRAWL AND PARTNER CARRY AT ANYTIME BY RUNNING DOWN TO THE OCEAN, GETTING IN THE OCEAN, GETTING WET FROM HEAD TO TOE, AND RUNNING BACK UP TO THE WORKOUT AREA.
4. You may split up the burpees and squats between teammates as necessary. ONE PARTNER WORKS WHILE THE OTHER RESTS. It is 75 burpees PER TEAM, 150 squats PER TEAM, 75 burpees PER TEAM. YOU MUST PERFORM ALL REPS OF THE MOVEMENT BEFORE MOVING ON TO THE NEXT MOVEMENT.
5. The clock stops when the final Partner Carry is complete or both Teammates get wet from head to toe AND RUN BACK UP TO THE WORKOUT AREA.
6. Don’t hesitate to ask questions. All regular ROM standards apply. You are responsible for counting your own reps and on the honor system.
7. Don’t forget the most important rule: HAVE FUN
8. Bring towels and changes of clothes if necessary, there are fresh water showers and bathrooms at the Coligny Beach entrance.

You’re welcome…

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