Workout of the Day

Fitness Level 1

A. Three sets of:
10 Feet Assisted Pull-Ups
10 Pushups
10 Ring Rows
30 second Plank
*No more than 15 minutes to get through this. 

B. Five sets of:
5 Shoulder Press
Rest 2 minutes 

C. In teams of 3 complete, for time:
400m Row
300m Row
200m Row
100m Row
*Rotate after each distance, each athlete will row each distance (i.e. Person 1 Rows 400m, then Person 2, then Person 3, then Person 1 Rows 300m, etc…)
 

Fitness Level 2

A. AMRAP in 12 minutes @ moderate pace of:
5 Handstand Pushups (or progression)
7 Chest-to-Bar Pull-Ups (or progression)
9 Burpees

B. Five sets of:
3 Shoulder Press + 3 Push Press
Rest 2 minutes

C. In teams of 3 complete, for time:
400m Row
300m Row
200m Row
100m Row
*Rotate after each distance, each athlete will row each distance (i.e. Person 1 Rows 400m, then Person 2, then Person 3, then Person 1 Rows 300m, etc…)

 

OWA Weightlifting Trainer Course Cancelled

Unfortunately the OWA trainer course scheduled for the weekend of March 7-8th has been cancelled. We apologize to anyone who was looking forward to it and have been informed that the OWA will be issuing refunds to those who have already signed up. 

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