Saturday, December 9th 2017
WOD
5 min AMRAP
1,000/800 M Row
Max Push Ups
(yes, meters count towards the Row Challenge!)
Rest 1 Min
5 min AMRAP
100 Doubles/300 Singles
Max Wall Balls
Rest 1 Min
5 min AMRAP
50 Sit ups
Max Pull ups
Rest 1 Min
2 Rounds
Score = Total Push Ups Wall Balls and Pull Ups
Coach’s Tip: Great long non-barbell workout and good way to end the week! Have fun with it and don’t dog the first movement because you are scared of the next. Go for it!
Ladies’ heat on the assault bikes!
Cubbie Clean Out
100- Burpees
100- KB Swings
50 Hanging DB Squat Cleans
50 Burpees
50 KB Swings
50 Hanging DB Squat Cleans
Coach’s Tip: Divide the work up however you want, but only 1 person can be working at a time. The Dumbbells start in the hang position then get cleaned up to the shoulders. This is much harder than a traditional barbell clean, so choose your dumbbells accordingly!
Kristin stopped by to go for a little “walk” between wedding planning and buying a new home. The future Mrs. Coach Josh can rock a handstand!
Cubbie Clean Out!
Sumo Deadlift
5/5/3/3/3 (build up in load)
7 Wall Slides between each set
40-30-20-10 1 Arm Alternating DB Snatch
15 Box Jump Overs between each set
Coach’s Tip: Today we are pulling heavy with a sumo stance to build some strength in the core and lower back. The wall slides are to keep everyone in check with their core position while going overhead. The Sumo Deads will relate to our strength cycle by letting you stay stronger through the midline while overhead. The wall slides will help reinforce that as well. The Metcon is a take on the DB snatch Open WOD, but should be a ton faster. Fewer reps and no burpees! PLEASE maintain a good position the entire time. Your legs should be tired from bringing the weight to the ground, NOT YOUR BACK! You should move quickly and be done in 15 min or less.
Even though Leigh moved to DC a while back, she comes all the way to Columbia every Saturday to work out at the Cove. She’s a Covie through and through and if you don’t know her, please introduce yourself!
Holiday WOD December 22nd!
10 1 Arm DB Rows
30 Seconds OH Box Stretch
10 Close grip Push ups
4 Rounds
100 Double Unders
60 Cal Row
30 Front Squats
-For Time-
Fitness: 95/65 (200 Singles)
Performance: 135/95
Open: 155/105
Coach’s Tip: The Skill work should help keep your shoulders healthy and build some strength. The load on the front squats does not need to be unbroken. It should be a challenge as you will be under fatigue at that point in the workout.
“Old Man Michelotti” and “Young Man Wasil” made a Partner DT dream team…
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