BURPEES FOR BROS COMING SOON!
BURPEES FOR BROS!
We are less than ten days away for our big fundraiser, BURPEES FOR BROS!
In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove on Saturday November 12th and 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). Once signed onto the team, you can use the time until the event to receive as many sponsors as possible to support you in that hour of burpees. Bring friends and family as the more people that participate, the more we can raise.
So for those that are interested please sign on up… and guys, let’s start growing that facial hair. I know we all can’t grow a mustache as spectacular as Coach Chris, but we can certainly try. But what we CAN do is help spread the word about the importance of men seeing their doctor.
Here is a link to our Facebook event page at the Cove HERE
Let’s make burpees fun AND meaningful.
PARTNER STRENGTH WOD
Take 10 minutes to find heavy 3 RM OHS
Each partner gets 5 minutes on the bar.
You’re partner’s job? Help switch weights and encourage!
10 Overhead Squats
10 Box Jump Overs
2 Cove Suicides
12 Rnds
Fitness: (95/65) 10 Back Squats off the rack
Performance: 95/65
Open: 115/75
Partner 1 does 10 OHS, Partner 2 does 10 box jump overs, partner 1 does 2 suicide sprints, partner 2 does 10 OHS…. until 12 full rounds are completed.
Coach’s Tip: Having just wrapped our squat cycle, the strength WOD will not be something where you are hitting a new 3 RM. 5 minutes is quick, so it provides a different stimulus. You make make bigger jumps and sometimes that leads to bigger loads. Have fun with it, but remember… you are NOT expected to PR on your OHS! We will ask you put your barbells and boxes for the Metcon lined on one side of the gym, then run the suicides in the middle. The OHS should be an easy weight. This is reminiscent of last week’s Partner WOD in that the work is split evenly over time. No hiding behind a movement you don’t like 😉
In case you missed it, this Martine celebrated a birthday this week! Wish her a happy 25th when you see her next…
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