Strength
Back Squat 5-5-5-5. Sets across at 70%. Accommodating resistance (Chains) are available and encouraged!
WOD
“ROLF” (That would be Row + Golf). Golf attire not required!
Men’s Women’s Time
Hole 1: Par 2 250M 185M 0:45 KB Swings
Hole 2: Par 1 108M 80M 0:20 Pull-ups
Hole 3: Par 2 310M 245M 1:00 Wall Ball
Hole 4: Par 1 155M 125M 0:30 Abmat Situps
Hole 5: Par 2 205M 150M 0:40 KB Goblet Squat
Hole 6: Par 1 75M 50M 0:10 Push-Ups
Hole 7: Par 1 104M 78M 0:20 Back Extensions
Hole 8: Par 3 295M 215M 1:00 Air Squats
Hole 9: Par 1 250M 185M 0:45 Abmat Situps
Hole 10: Par 2 120M 80M 0:20 Burpees
In teams of 2, one person from your team will take turns rowing a different hole. The goal for each hole is to try reach the listed distance within the time limit for the hole. Each hole will have a par number which will be your multiplier for the movement.
Example: Hole 1 is 250M/185M with a par 2 (multiplier) and a 45-second time limit. The movement is Russian Kettlebell Swings. At the end of 45 seconds you have rowed 245 meters(or 180 for girls). You are 5 meters off the goal. You and your teammate must each complete 10 reps of Russian KB Swings (5 Meters x Par 2) before moving onto Hole 2. Your score for each hole is the number of reps your team had to complete. The combined total number of reps at the end of 10 holes is your score for the workout. Lowest score wins. If you reach the goal in the time alloted, your score is zero and you move to the next hole.
