WOD
Wednesdays Wise Woeful Work Wishes
Check this out:
Wednesday: 11am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
For Time, Aaron:
10 -1 L-Pull-ups
1-10 Push Jerks 185/135
Rowing:
4 Rounds of:
650m (10 strokes HARD, 10 strokes EASY)
Rest 2:30 between efforts
Tuesdays Non-Tertiary Training Treatise
Secondary?
Tuesday: 11:00m only!
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
5 Rounds for Time of:
10 P-Let Jump Throughs (back by popular demand!!)
20 DB Deadlift Step-Overs 55/40 (Like hold one big DB)
Rowing:
Max Cals in 14 Minutes of:
18/14 Cals MAX Stroke Rate 24
12 GHD Sit-ups
Monday of the week of the OPEN!!
Hey guys, 1st Week of the Open this week! This year it’s three weeks long (YAY!) starting Thursday night when the workout is released. We’ll be doing the workout Friday during all the classes. As far as redo’s or anything like that, please let us know in advance if you want to do something like that, it will disrupt and confound what’s happening Saturdays for sure, and depending on the workout (spacing, measurements, gear etc.) might not really be doable without setting aside a special time for that (which you should pay for!) during which a coach would help get everything set up so you can rock it!
A couple housekeeping things around the Open. Thursday will always be a heavy day, since we don’t know what Friday is. Saturday is TBD because we don’t know what Friday is 🙂 Be ready to FLEX. Also! The 10am on Saturday is cancelled moving forward in an attempt to bolster the 9:00am’s attendance and not asking the Saturday coach to just hang out for an hour unpaid between 8 and 10 🙂 Thanks!!!
Zoom! Always meant as an adjunct it’s now become a staple. Please reach out to me if you want to see Zoom stay around and in what capacity. Currently we really only have three wonderful users and some decisions are coming around that very theme. Thanks!
Monday: 11:00m only!
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
Max Rounds in 15 minutes of:
8 Pull-ups
16 OH KB Lunges 35/26 (8 right and 8 left each round is wise)
32 Ab Mat Sit-ups
Rowing:
Max Rounds in 12 minutes of:
200m (Hips and Arms only, no slide)
12 Push-ups
Saturday! We made it!
Past all my silly titles all week really. That’s the triumph. No more Saturday Zooms, if you’re super bummed let me know, but no ones been there for weeks!!
Sun: 9:00am only! For Stretchy times!
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
5 Back Squats, 25 KB Swings, 50 Double Unders Rest 3 Minutes, 5 rounds 🙂
Rowing:
Stretch it out.
10k Row, there’s a record in there I promise. Add a few seconds (4-5) to your 5k pace and you’ve got it!
Fridays Fraught Figure Fest
This workout will leave you “heavily armed.” Super simple, think positive 🙂
Friday: 11:00am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
Max Rounds in 8 minutes of: 8 Ring Dips, 8 Toes to Bars
Rowing:
Rest Day
Thursdays Thrice Thorough Thew Thought
This might be my finest alliteration yet.
Thursday: 11am
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
3 Rounds for Time of:
Run or Row 800
21 Deadlifts 185/135
10 1KB/DB Overhead Squats 35/26 Right
10 1KB/DB Overhead Squats 35/26 Left
Rowing:
200m
Rest 1 Minute
400m
Rest 1:30
600m
Rest 2 Minutes
800m
Rest 2:30
1000m
Rest 3 minutes
800m
Rest 2:30
600m
Rest 2:00
400m
Rest 1:30
200m
No Rest. Lie down.