RSVP FOR THE POOL WOD! - Crossfitcove

RSVP FOR THE POOL WOD!

POOL WOD RSVP

The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!

 

PARTNER WOD

 

0-12:00

1 Mile Run

Max Snatches

 

12:00-20:00

800 M Run

Max OHS

 

20:00-26:00

400 M Run

Max KB Swings

 

Fitness: 95/65 (front Squats) (35/26)

Performance: 115/75 (53/35)

Open: 135/95 (70/53)

P/PP WOD:

4 minute assault bike + 4 minute row (trying to mix up the movement a bit)

Sub DB snatches

2 minute assault bike + 2 minute row

Sub OH squats off rig

Russian swings instead of American – keep ribs stacked over hips

 

 Coach’s Tip:   A fun partner workout today with some Olympic lifting, squatting, and KB swings.  Gets the heart rate up and keeps it up.  Both partners run so play to each partner’s strengths with the pace and the barbells.  You should have AT LEAST two minutes on each movement so scale your runs accordingly!

 

Justice H. is following in (mom) Vanessa’s and (dad) Tobin’s footsteps.  Five weeks into CrossFit kids’ classes and we’ve bred some serious fire-breathers!

 

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