Cornucopia Stuff!
We’re gonna do it this year! Remote! If you can get a few people together and make a team, that’s huge. If you want to meet up and do it together and feel safe/good about that, go for it! If you don’t/shouldn’t totally cool, use zoom or FaceTime or whatever and meet up that way and share the reps. We’ll do a big zoom kick off from the gym at 9:00am, and then a check back in at 10:00am for finishing and waving bye!
If it’s your first time, totally cool. The workout is pretty brutal, I’ll be posting more about it coming up later this week, so stay tuned, but we’ll be putting up some lists in the gym (on the glass whiteboards) and that’ll help get some teams together.
Zoom on Friday and Sunday for BT3
Friday Zoom Times: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
Sunday Zoom! TIME CHANGE!!
BT3 ON SUNDAY at 9:00am
Zoom ID: 874 1222 5401
No passcode 🙂
Friday’s Workout:
Max Rounds in 12 Minutes of:
16 (8/8) KB Clean and Jerks 70/53
12 Ring Dips
8 Toes to Bars
Easy home modifications: use a dumbbell for Clean and Jerks, use bands on the dip bars for dips, and do hanging knee raises, or lying leg raises for the toes to bars!
Friday Rowing:
Warm-up well!
1200m Time Trial
How much longer does it feel than 1k?!?!??
Saturdays Workout:
Team Workout!!
“Across the Zones”
Max Wall Ball Shots (20-10’/14-9′) as a team in 15 Minutes
“20 Floor Wipers” (135/95) cause the rotate
Floor Wipers are where you lie on the ground, with a barbell held like you’re gonna do bench presses with it, at arms length and strong, then do leg raises where you try and get your toes to touch the weights on the barbell, up and down and back to center each time. Each time your toes hit the weights, it’s a rep. If it’s too far to get your toes to the weights, do the best you can and count that too.
This video is pretty close to what’s up 🙂
While you’re doing the 20 Floor Wipers, your buddy is doing Wall Ball Shots, once you’ve gotten 20, they can stop, tell you the number the team is on, and then they can start their 20, and the workout continues until 15 minutes has gone by and hopefully you’ve done a few hundred wall balls 🙂
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