Friday, October 27th, 2017
PARTNER WOD
20 DB Hanging Squat Cleans 20 Box Jumps 20 Cals on the Rower
22 min AMRAP
Fitness: 20″/18″ Performance/Open: 24″/20″
Our costumed friend showing good shoulder stability as it keeps the rings close to the body.
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Halloween WOD Tuesday!
BOO!
Halloween is less than a week away and it’s time to start planning your costumes! The more ridiculous the better. We’ll have a special themed workout and some surprises up our sleeves this Tuesday (Halloween itself). It is a FUN day at the Cove so dress up, show up and we’ll get weird!
STRENGTH WOD
Build to a Heavy Power Snatch
WOD
“Isabel”
30 Power Snatch (135/95)
Fitness: AMRAP in 6 minutes of the following:
6 Power Snatch
18 Bar Hop Overs (demo HERE)
We are changing things up for the Fitness track to give a super solid workout. It has been about 6 months since we last did Isabel so it is a good time for a retest, so let’s have some fun with it!
A flashback to the nooner of 2016 Halloween …
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SKILL WOD
Dumbbell Walking Lunges x 20 steps
Strict Pull-Ups x 8-12 Reps
3 Rounds
WOD
____ Toes to Bar
50 Double Unders
___ Push Ups
4 Rnds
Fitness: 100 Singles/15 Leg Raises
Performance: 15 Toes to Bar/20 Push ups
Open: 20 Toes to bar/25 Push ups
Coach’s Tip: Putting the final touches on those strong legs for our re-test on Monday! And strict pull ups are always a great way to work on that pulling strength. If you cannot do a max of five per set you should be working on jumping pull ups or negatives. The WOD is a non barbell day, but the toes to bar will be a challenge (and likely the sticking point for most).
Someone please caption this…
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Monday!
We hope everyone had a great weekend and is ready for an awesome week at the Cove. We’ll be re-testing our squats Monday of NEXT week, so plan accordingly!
We will also be celebrating Halloween Cove-style, so show up on Halloween dressed to impress!
STRENGTH WOD
Back Squats or OHS
3 (80%)
3/3 (85%)
3 (90%)
3 (92%)
WOD
200 M Run
10 Bar Facing Burpees
7 Front Squats
3 Rounds
Fitness: 115/75
Performance: 155/105
Open: 185/125
Coach’s Tip: The focus should be on the strength portion as this is our last heavy day before test day. The WOD should be a sprint between 9 and 12 minutes… so we’re putting a 15 minute hard time cap on it!
Ethan putting in the work on his OHS cycle!
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