Friday Night Lights – 19.1 “Relay, Really? – Friday 5th July, 2019

Jul 5th, 2019

Category: Competitions

Friday Night Lights – 19.1 “Relay, Really? – Friday 5th July, 2019

 
 

FNL 19. 1 WOD – Relay, Really? is here…

 

FOR TIME – RELAY STYLE

20 Assault Bike Calories
20 Wall Balls 9/6kg 10ft (9ft scaled)
15 Toes to Bar (Straight arm plate sit ups 20/10kg scaled)
15 Push Ups (Box push up 24” scaled)
10 Pull Ups (20 Jumping Pull Ups Scaled)
10 Burpee Bar touches (6 inches above fingertips)

***There is an 18-minute time CAP for this workout

 

 

 

 

FOR TIME – RELAY STYLES

20 Assault Bike Calories

20 Wall Balls 9/6kg 10ft (9ft Scaled)

15 Toes to Bar (Straight arm plate sit ups 20/10kg scaled)

15 Push-ups (Box push ups 24 inch scaled)

10 Pull Ups (Jumping Pull Ups scaled)

10 Burpee Bar touch – 6-inch target

There is an 18-minute time CAP for this workout

  • All 4 Team members start behind the Start/finish line After the count of 3…2…1…GO!!!
  • Team Member 1 moves to the Assault bike and completes 20 calories, once 20 calories are showing on the display, they can dismount the assault bike and return to the start/finish line and tag the next team member. Team member 2 then moves to the assault bike and completes their 20 calories, the bike does not need to be reset – if the counter has drifted to 21 calories, for example, Team Member 2 can dismount the bike when the display hits 40 calories. This process is repeated for Team Member 3 and 4.
  • Once Team member 4 has completed its calories and tagged Team Member 1, the team moves on to the next movement – wall balls.
  • The Team follows the same process for each of the movements but they do NOT need to remain in the same order for the whole workout.
  • All team members MUST do each movement.
  • The team score is the time taken to complete all of the reps OR 18 minutes (CAP) plus the reps remaining.
Watch 19.1 HERE
 

 

Check out the Brief Movement Standards

Some athletes may require further scaling than what is shown in the video, relax, we got you covered and you will be sorted on the night to what is appropriate and safe for you.

A more detailed written version of the Movement Standards will be available soon

Watch the 19.1 Movement Standards HERE
 

 

A friendly reminder from Stacy

Things to remember…

  • Your scoresheet should be completed with your WOD, Yoga and Active recovery dates. These need to be sitting in the holder on my office door OR a photo sent to me on messenger so I can get the scores entered. Handing them to me at 5:30 pm on Friday will not work.
  • The 19.1 Challenge 1 WOBBLE BOARD has now CLOSED. All entries through the website are timestamped…
  •  See you all at 5:30 pm sharp for the 19.1 WOBBLE BOARD JOUST Tournament – being late will mean forfeiting your turn and the opportunity to progress on for more points.

 

 

 

 

 

Today’s WOD

 

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