Daily WOD

OPEN GYM 9A-NOON (AND CONGRATS BATTLE OF BALTIMORE COMPETITORS!)

OPEN GYM 9A-NOON

Get your fitness on before you hit any Super Bowl parties today!  Open gym will be from 9a – Noon.  As usual our little fire-breathers are welcome to come in for a workout too.   Kids classes with Coach Katie run:  9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.

 

CONGRATS TO OUR BATTLE OF BALTIMORE ATHLETES

 

A huge congratulations to teams “Afternoon Delight” (Maria, Keith & Dom) and “Two Men and a Baby” (Jenna, Holden and Carlos).  It is always fun to see our athletes put themselves out there by pushing their limits, but also having fun at the same time. We couldn’t be prouder of all of them!  And a huge thank you to all the fans who came out to cheer. You have no idea the difference that makes!

 

MONDAY WOD

 

Strength:

EMOM (8 Minutes)

3 Back Squats followed immediately by 10 air squats

*Lighter load as not to be destroyed for the MetCon

 

MetCon:

5 Rounds of the following:

10 Single Arm DB Thruster

10 Other Arm DB Thruster

10 Burpee Box Jumpovers

5/3 MU

Time Cap: 20 min

Fx: 35/25, 20/18″, 7 Ring Rows + 7 Hand Release Pushups per round

P: 50/35, 24/20″, Bar MU Option

O: 50/35, 24/20″

 

COME TO THE BATTLE OF BALTIMORE TODAY!!!

Keep your eye out for team “AFTERNOON DELIGHT” with Coach Maria, Keith H. and Dominic G.  And get your minds out of the gutter people — these three take the Noon class together all the time so this team name is simply a nod to that!)

And not to be outshined by Afternoon Delight, we are proud to introduce team “Two Men and Baby” (although we might argue that Jenna is the most mature of the three)!

WOD

 

For time:

21-15-9 reps of-

Bear Complex

TTB

 

*Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Back Squat + Behind-the-Neck Shoulder to Overhead

*Bear Complex doesn’t need to pause from squat to overhead

 

Time Cap: 14 min

 

Fx: 75/55, Hanging Leg Raise

P/O: 95/65

 

STRENGTH CONDITIONING

 

EMOM for 7 min:

2 Curtis P

1 Curtis P = 1 Power Clean + 2 Lunges + 1 Shoulder to Overhead

 

Fx: 95/65

P: 115/75

O: 135/95

 

Coach Josh’s Tips: You’re glued to the barbell in the metcon this morning.  No matter the weight, the bear complex is a tough SOB and today we’ll do 45 of them.  Though challenging and should be a forearm annihilator, a good old 7-7-7, 5-5-5, 3-3-3 style rep scheme is a great target on the barbell.  Catch some quality rest with big breaths in between sets.  Ripping singles on the bear complexes means a bouncing barbell with a mind of its own and earns you an invitation to the time cap.  Our time at the rig on toes-to-bar is just a brief reward of time spent away from our barbell – the pace should be in-and-out.

After the metcon, complete the strength conditioning for an added pump and earn your hall pass to enjoy some cold beverages after cheering on our teams at Battle of Baltimore today.

BATTLE OF BALTIMORE AND COVE ANNIVERSARY BASH

Keep your eye out for team “AFTERNOON DELIGHT” with Coach Maria, Keith H. and Dominic G.  And get your minds out of the gutter people — these three take the Noon class together all the time so this team name is simply a nod to that!)

And not to be outshined by Afternoon Delight, we are proud to introduce team “Two Men and Baby” (although we might argue that Jenna is the most mature of the three)!

FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!

 

We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now.  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.

 

This is an adult-only evening, so line up those sitters, update your credit cards on Uber and get ready for a really fun night.  For those of you new to the Cove or who have not attended this event before, PLEASE make it a point to be there.  You get to meet and mingle with so many amazing people — some you see in the gym and some you only see on the WhiteBoard.

 

Here are some FAQs to help you plan better:
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

 

Can I bring a date?  Yes! We want you to have as much fun as possible, so if that means bringing a friend or two to spend time with, DO IT!  We just ask you be considerate and not bring an army of people — this is meant to be a Cove community event first and foremost.
Will there be drinks?  We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it.  We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like.  We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.

 

What can I bring? We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!  Or see “Will there be drinks” information above if you prefer to bring something liquid.

 

How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  • Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night.  This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!).  If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help!  If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
  • Coolers!  A week  before the party we will put out an ask for large coolers we can borrow.  We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in!   Stay tuned as we’ll  put something on FaceBook soon.
  • Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.

And, as always, what happens at the Cove, stays at the Cove.

 

PARTNER WOD

 

“Head to head”

5 rounds each movement

P1: 15/12 Calorie Row

P2: 12 Burpees

 

*20 sec transition/rest time between rounds

alternate stations

 

*You get a point if you beat your partner off of their station

 

5 rounds each movement

P1: 60 DU

P2: 11/9 Cal Bike

 

*20 sec transition/rest time between rounds

Fx: 2:1 Singles

At the end of the workout, your partner must do a 20-second plank.

 

Coach Jason’s Tips: 

Choose your partner wisely on this one! If it’s date night someone may be sleeping on the couch 🙂 This is a test of conditioning, try to keep a good steady pace. Be careful not to come out hot to win the first round and then not be able to recover. Also, know your strengths and weaknesses, consider pushing a little harder on the movements you know you are best at. Most of all have fun and enjoy the glory of watching your partner do a bunch of wall walks or the opportunity to build even more strength while you do them.

 

 

Kelly S. has been working so hard to get upside down and THIS is why she’s so close.  Practice doesn’t make perfect.  PERFECT practice makes perfect.

 

BATTLE OF BALTIMORE & COVE ANNIVERSARY BASH

Keep your eye out for team “AFTERNOON DELIGHT” with Coach Maria, Keith H. and Dominic G.  And get your minds out of the gutter people — these three take the Noon class together all the time so this team name is simply a nod to that!)

And not to be outshined by Afternoon Delight, we are proud to introduce team “Two Men and Baby” (athough we might argue that Jenna is the most mature of the three)!

FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!

 

We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now.  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.

 

This is an adult-only evening, so line up those sitters, update your credit cards on Uber and get ready for a really fun night.  For those of you new to the Cove or who have not attended this event before, PLEASE make it a point to be there.  You get to meet and mingle with so many amazing people — some you see in the gym and some you only see on the WhiteBoard.

 

Here are some FAQs to help you plan better:
What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

 

Can I bring a date?  Yes! We want you to have as much fun as possible, so if that means bringing a friend or two to spend time with, DO IT!  We just ask you be considerate and not bring an army of people — this is meant to be a Cove community event first and foremost.
Will there be drinks?  We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it.  We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like.  We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.

 

What can I bring? We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!  Or see “Will there be drinks” information above if you prefer to bring something liquid.

 

How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  • Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night.  This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!).  If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help!  If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
  • Coolers!  A week  before the party we will put out an ask for large coolers we can borrow.  We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in!   Stay tuned as we’ll  put something on FaceBook soon.
  • Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.

And, as always, what happens at the Cove, stays at the Cove.

 

WOD

 

“Grunt Work”

AMRAP in 24 min:

50′ DBall on Shoulder Carry

50′ HS Walk

50 Weighted Stepups (w/ Wall Ball)

50′ HS Walk

50′ DBall on Shoulder Carry

 

Fx: Dolly Walk, 50/30, 14/10, 20/18″

P: Dolly Walk Option, 70/50, 20/14, 24/20″

O: 100/70, 20/14, 24/20″

 

Coach Brian’s Tips: 

CrossFit is all about variety and great programming looks to combine different aspect of fitness in an intelligent way. Today is fantastic example of that combining strength work, loaded carries, unilateral movements, gymnastics and a ton of work for the midline over a long time domain.  It’s a perfect complement after yesterday’s high intensity sprint and leads to a great partner Friday.

As we are loading the Dball/Medball to one side of our body then keeping the core engaged is crucial. Stay focused on posture and bracing during the movements. Don’t worry about how many rounds and reps your rack up, rather use it as a true ‘training day’.  It’s about great form and intentional movement.

Brenda R. and Jamie R. bask in the glory of completing three ‘girls’ in 30 minutes!

Wednesday 1/29/2020

WOD

 

Every 2 minutes for 10 minutes:

4 Back Squats w/ 2 sec pause at bottom of each rep

*increase weight as necessary between rounds

 

WOD

 

“Narf”

9-15-21 reps of-

Pull-up

Thruster

 

Time Cap: 10 min

 

Fx: 75/55, J-hook row

P/O: 95/65

 

Coach Katie’s Tips: The two parts of today’s WOD will destroy you in two very different (but glorious) ways. Pause squats are great for building strength and stability since you can’t rely on that rebound or bounce to get you out of the bottom. Focus on keeping your core tight and not fast forwarding through that 2 second pause. NARF, or reverse FRAN, is going to tax your lungs. This workout should be a sprint. Pick a weight that you can move well and in large sets. Breathe at the top of the thruster and try to hold on as long as you can without redlining. As tempting as it might be to phone in the strength portion of the WOD to save yourself for the more glamorous NARF, I highly recommend taking those squats seriously. It may hurt your NARF performance ever so slightly, but will be more beneficial in the long run.

5 YEAR ANNIVERSARY BASH LESS THAN A MONTH AWAY!

FEBRUARY 22ND 2020!!!!!!!!!
It’s time for the COVE 5TH ANNIVERSARY BASH! Those of you who have been here for a while know that this is the night we wait all year for — and spend the whole next year discussing. Plus, we’ll find any excuse to throw a good party!

 

We want EVERYONE to mark Saturday, February 22nd their calendars.  We’ll be transforming the Cove into a party space from 7:30 – 11:30pm, so start planning your outfits now.  This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world.

 

This is an adult-only evening, so line up those sitters, update your credit cards on Uber and get ready for a really fun night.  For those of you new to the Cove or who have not attended this event before, PLEASE make it a point to be there.  You get to meet and mingle with so many amazing people — some you see in the gym and some you only see on the WhiteBoard.

 

Here are some FAQs to help you plan better:
 

What should I wear? Dress is definitely “festive”, but you’ll see a huge range in attire.  We transform the place into a ‘nightclub’ (or, rather, a very cheesy nightclub) so the ambiance will be very different than how you see it every day.  Our guidance would be to wear something you’d wear to a New Year’s party.  Not necessarily one you’ve bought tickets for at a ballroom, but more like a party at a friend’s house.  Women wear everything from party dresses to jeans and blouses, and men ranged from suits to jeans and a button down.

 

Can I bring a date?  Yes! We want you to have as much fun as possible, so if that means bringing a friend or two to spend time with, DO IT!  We just ask you be considerate and not bring an army of people — this is meant to be a Cove community event first and foremost.
 
Will there be drinks?  We will have beer, wine (red and white and prosecco) and will be serving our signature cocktail “The Cove Crush” (vodka/triple sec/sprite/seltzer and grapefruit juice).  If you have something specific you drink, feel free to bring it.  We will have coolers for your specialty beverages available, so bring a bottle or six pack if there’s something special you like.  We will also have non-alcoholic options (waters, selters and sodas) available to drink as well.

What can I bring? We will not be serving dinner, but will provide some really light snacks.  If you want to bring something to stock the food table (a tray of cookies, veggies or some finger foods, please do so!).  We don’t want to be washing dishes all night, so anything you can pick up with your hands or with a napkin is great.  And only on trays we can dispose of please (pre-made kinds from Wegmans or Costco are perfect)!  But any snacks of this kind would be super useful!  Or see “Will there be drinks” information above if you prefer to bring something liquid.

How can I help? As always, we are amazed at how generous this community is and how willing people are to just pitch in.  There are three ways you can help us make this party a huge success:

  • Treat the place like the “home away from home” it is and help us keep up with ‘party maintenance’ throughout the night.  This not only helps keep the party rolling and quickens clean up later, it allows us to actually open the gym the next day so people can work out (even though it will be a delayed Open Gym!).  If you see a chance to throw empties in the trash or see a cooler that needs re-stocking, we’d love the help!  If you see you can help buy swapping out a full garbage can or refilling toilet paper rolls, you’re already helping more than you know!
  • Coolers!  A week  before the party we will put out an ask for large coolers we can borrow.  We typically need at least six LARGE (extra large, actually) so if you have one hidden somewhere, dust it off and bring it in!   Stay tuned as we’ll  put something on FaceBook soon.
  • Have fun.  NOTHING is more important to us than you having a great time.  We’ll have a DJ, a photo booth and we’ll be doing a brief ‘awards’ ceremony.  Embrace the cheese.  Catch up with your fellow athletes, and meet some new ones.

And, as always, what happens at the Cove, stays at the Cove.

 

 

WOD

 

EMOM in 10 min:

Odd: Pistol Work

Evens: :40 DU work

 

Pistol Work: 7 each leg Box step ups, 14 assisted pistols (scale of choice), or 14 unassisted pistols

 

WOD

 

5 rounds-

20 Russian KB Swings

15 Hang Power Snatch

Fx: 35/25, 75/55

P: 53/35, 95/65

O: 70/53, 95/65

 

Coach Madison’s Tips: 

Skill Work: This will be a great opportunity to practice, so choose an option harder than you would normally do in a workout. For pistols practice controlling the way down just as much as you control the way up and on the double unders make sure you relax, keep your arms down, and only turn with your wrists.

Metcon: This will be grippy, so use your hook grip and keep the barbell as close to the body as possible.
Editor’s Note:  Check out the Cove Club FB page for two videos Coach Madison did about jumping — they will definitely be useful to everyone!
Erin taking her turn on Double Grace while Emily cheers her on.  Team “E” crushed it!

THANK YOU ‘BABES’!

BEST BABES BARBELLS AND BRUNCH EVER!

 

A HUGE thank you to everyone who came out to throw down with the “Babes” of the Cove.   While we love our Cove men, it was so special to see so many fabulous females supporting each other in such a unique way.  A special thanks to Coach Katie for organizing and Maria for putting in so much effort into every aspect from set up to break down.  Not to mention every person who brought something, cleaned up or just made the day easier for us somehow.  It truly takes a village.  But the coolest thing of all was seeing women who only know each other from the WhiteBoard or FaceBook finally connect in person.  We’ve got a collective of incredible people here and seeing them come face to face and fistpump to fistpump was nothing short of amazing.

Plus, the brunch was RIDICULOUS.  Stay tuned for details on your night, gentlemen!

 

WOD

 

“But first let me take a selfie”

Every 4 minutes for 20 minutes:

12/9 cal bike

__ HSPU

9 Front Squats

Max bar-facing burpees until round clock is at 3:00

 

*Remaining time is rest, score is total burpees accumulated

 

*You MUST take a selfie at the end of every round at 3:30. The round that you got the least amount of burpees in will be your WODify picture for the month

**Selfies will be used for new WODify pic

 

Fx: Piked Pushup, 115/75

P: 8, 135/95

O: 9, 155/105

 

COOLDOWN

10 min recovery Cooldown, coach’s choice

 

Coach Marina’s Tips:  Yep, this is our sneaky way to get everyone to put a picture on Wodify!  While we love puppies, memes and landscapes, we want your mug working HARD as your new profile pic.  Time will go FAST on these rounds, so don’t go too easy on the bike.  The bike should take no more than 45 seconds and the HSPU should be either unbroken or in two really quick sets.  The barbell should be unbroken most rounds, leaving a minute for burpees in the early rounds, with time remaining dwindling down in the later rounds.  You will have rested for :30 by the time you’ve taken your selfie, so you should look fresh as a daisy (ha).  And don’t dog a round to get a zero burpee score just to look good in that selfie.  We all know what you look like laid out on the mats!

 

 

 

The girls go balls to the wall on the ‘girls’!

The day is here! Babes, Barbells, and Brunch

BABES AND BARBELLS BRUNCH THIS SUNDAY!

SO much going on Sunday! Open gym will be from 9a -11a (sorry, fellas, it’s the ladies’ gym at 11 for our Babes and Barbells event!). YOGA starts at 8:15 (until 9a), so come in and enjoy the zen!  Kids classes run as usual:  9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.

For the Babes, Barbells and Brunch event, we have a SUPER fun workout planned.  We’ll hit the WOD then stay after for the potluck brunch. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice.  This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.

If you haven’t yet, you can RSVP for the event here and here is a sign up sheet to note any item you might be bringing to share!

 

And for those of you who hate secrets, here’s the workout we’ll be doing!  It will be a PARTNER WOD format, with one fierce female working at a time.  We will run the clock in (3) 10-minute intervals, with 3 minutes rest in between.  We will hit three separate ten minute workouts as a team, rotating in three groups from one to the next.  For two of the workouts, if you complete the work in less than 10 minutes, the remaining time is glorious rest!

 

Here’s what you can expect!

 

“TWO BABES AND THREE GIRLS”

 

Minute 0 – 10:00: Station 1: “DOUBLE ISABEL”
60 Snatches
Minute 10:00 – 13:00 REST/TRANSITION
Minute 13:00- 23:00 Station 2: “BARB-RAP”
10 min AMRAP of:
20 Pull-Ups (or J-hook row or ring row)
30 Push Ups
40 Sit Ups
50 Air Squats
Minute 23:00 – 26:00 REST/TRANSITION
Minute 26:00 – 36:00 Station 3: “KAREN”
150 Wall Balls

 

MONDAY WOD

 

“But first let me take a selfie”

Every 4 minutes for 20 minutes:

12/9 cal bike

__ HSPU

9 Front Squats

Max bar-facing burpees until round clock is at 3:00

 

*Remaining time is rest, score is total burpees accumulated

 

*You MUST take a selfie at the end of every round at 3:30. The round that you got the least amount of burpees in will be your WODify picture for the month

**Selfies will be used for new WODify pic

 

Fx: Piked Pushup, 115/75

P: 8, 135/95

O: 9, 155/105

 

COOLDOWN

10 min recovery Cooldown, coach’s choice

 

BABES BARBELLS AND BRUNCH THIS SUNDAY AT 11A!

BABES AND BARBELLS BRUNCH THIS SUNDAY!

SO much going on Sunday! Open gym will be from 9a -11a (sorry, fellas, it’s the ladies’ gym at 11 for our Babes and Barbells event!). YOGA starts at 8:15 (until 9a), so come in and enjoy the zen!  Kids classes run as usual:  9-:9:45a 4-7 year olds and 9:45 – 10:30 is for 8 – 11 year olds.

For the Babes, Barbells and Brunch event, we have a SUPER fun workout planned.  We’ll hit the WOD then stay after for the potluck brunch. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice.  This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY.

If you haven’t yet, you can RSVP for the event here and here is a sign up sheet to note any item you might be bringing to share!

 

And for those of you who hate secrets, here’s the workout we’ll be doing!  It will be a PARTNER WOD format, with one fierce female working at a time.  We will run the clock in (3) 10-minute intervals, with 3 minutes rest in between.  We will hit three separate ten minute workouts as a team, rotating in three groups from one to the next.  For two of the workouts, if you complete the work in less than 10 minutes, the remaining time is glorious rest!

 

Here’s what you can expect!

 

“TWO BABES AND THREE GIRLS”

 

Minute 0 – 10:00: Station 1: “DOUBLE ISABEL”
60 Snatches
Minute 10:00 – 13:00 REST/TRANSITION
Minute 13:00- 23:00 Station 2: “BARB-RAP”
10 min AMRAP of:
20 Pull-Ups (or J-hook row or ring row)
30 Push Ups
40 Sit Ups
50 Air Squats
Minute 23:00 – 26:00 REST/TRANSITION
Minute 26:00 – 36:00 Station 3: “KAREN”
150 Wall Balls

 

FREE O2 TASTING WITH COACH SARAH

Coach Sarah will be having a free O2 Sports Recovery drink tasting for the 9 AM class. She will be demoing our current flavors and introducing 2 more.

STRENGTH

 

EMOM in 8 min:

2 Squat Snatches

*Same weight across the EMOM

WOD

 

For time:

21-15-9 reps of-

Squat Snatch

Burpee Pull-up

 

Time Cap: 13 min

 

Fx: 75/55, Burpee to a target

P: 115/75

O: 135/95

 

Coach Sarah’s Tips: Time to brush up those squat snatches! Short EMOM, lots of opportunity to work on technique. Keep it snappy, coming to full extension before pulling, and dropping under each rep over “riding” the squat down. For the WOD, start to implement what you focused on in the strength! Small sets may serve you better here, don’t let your breath get away from you. Smooth and steady on the burpee pull ups, finding a pace and sticking to it. If you’re feeling extra saucy today, go light and FAST! Crush it!!

Friday 1/24/2020

PARTNER WOD

 

For time:

(shared reps)

100 Wall Balls

100 KB Swings

100 Pistols

100 HSPU

100 Hang Power Clean

 

(You can split up the movements/reps however you’d like)

 

Time Cap: 28 min

 

Fx: 14/10, 35/25, 2:1 Air Squats, Piked HSPU, 95/65

P: 20/14, 53/35, 115/75

O: 20/14, 70/53, 135/95

 

Coach Maria’s Tips: The nice thing about this WOD is that you can break the reps up however you like and get some much needed recovery while your partner works AND strategize how you will partition these movements, unlike some other partner WODs when you work constantly in a chipper style. For example, a partnership could do 5 rounds of 20 reps of each movement. Think each partner doing working sets of at least 10 for most movements with the exception of maybe the HSPUs. Depending on your skill level, think about what you might be able to do ‘fresh’ unbroken, and cut those reps down by close to half if not half. The volume is high and you want to avoid failing reps. Keep that weight back on your heel during those pistols and find a rhythm that works for you. HOOK GRIP THAT BAR, fire those hips and get your hips back to catch that bar high in a nice front rack position during your hang power cleans. You can save grip by being strategic about how you tackle this one.