Trail run and pub crawl!
TRAIL RUN TOMORROW!
In case you hadn’t heard, Coach Josh is doing a trail run/WOD THIS SATURDAY! We will meet at Rockburn Branch Park on Saturday at 7:00am. EVERYONE is welcome, but if you are planning on attending, PLEASE RSVP on the event page HERE so we can get a headcount to bring enough equipment.
After a stretch and warm up, we’ll look to get started around 7:30am. If you use the address Google gives you for Rockburn Branch Park (6105 Rockburn Branch Park Rd, Elkridge, MD 21075), you should be able to find where you can park pretty easily. Head through the entrance, pass the first parking lot, keep driving past the tennis courts, bear right, and head towards two softball fields at a dead end.
For the WOD, Team #1 will start on the trail loop (takes 8-10 minutes) while Team #2 completes their first Partner AMRAP. After that, we switch places. After Team #2 completes their first trail loop, Team #1 will run the trail one more time while Team #2 starts their second Partner AMRAP. Once again, we’ll switch places after Team #1 returns. Partner AMRAPs will be done with two people but the trail run will be ran as a group. You cannot switch places with the other team until you all return from the trail as a group, so don’t leave anyone behind. We are only going with one prescribed weight for the KB’s, so if you feel you’re going to have to scale this weight, please let us know so we can grab you an alternative weight!
The Partner AMRAPs are as follows:
#1
9 Kettlebell Thrusters (53/35)
6 Burpees
*partner 1 completes a round then partner 2 completes a round
*one kettlebell will be held in a goblet position for each thruster
*after each partner completes one round (total of 2 rounds for the team), partner 1 carries partner 2 for a 50ft fireman’s carry, then partner 2 will carry partner 1 back to the kettlebell to start the next round
#2
“Cindy Goes Swinging”
5 KB Swings (53/35)
10 Push-Ups
15 Air Squats
*partner 1 does 5 KB swings, partner 2 does 10 push-ups, partner 1 does 15 air squats…..etc.
PUB CRAWL SATURDAY!
The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed! Everything you need to know will be posted on the COVE ELLICOTT CITY PUB CRAWL FB Event Page. SEE YOU THERE!
WOD
2 minutes on 1 minute off
15 Thrusters
Max Doubles
15 Power Snatch
Max Doubles
15 Clean and Jerks
Max Doubles
Rest 2 minutes
Repeat with Max Burpees
Fitness: 75/55
Performance: 95/65
Open: 115 75
Coach’s Tip: All the barbell movements today! The loading should be light so work quickly to get to the rope (and burpees!).
Subbing out sled pulls today? Krissy christened the new set up this past weekend!
