Friday, April 15th 2016
PARTNER WOD!
PARTNER WOD
40 Push Press
40 Front Rack Lunges
50 Push Ups
50 High Five Sit Ups (face each other and slap hands every sit up)
2 Rounds
Fitness: 75/55
RX: 115/75
RX+:135/95
Coach’s Tip: Break up the reps however you would like, but the reps need to be in consecutive order. If your shoulders are feeling rested, feel free to go heavy! You’ll have a partner that will give you rest and if you split the reps evenly it’s only 2 sets of 20. Challenge yourself on the weight! If you are thinking about doing Fitness, think about using a training bar and loading the barbell so you can drop it from overhead (remember the rule of thumb; if the weights ON the barbell weigh less than the barbell itself, don’t drop it!). But feel free to load up a light barbell so that you CAN!
Coach Maria watching the noon class to make sure box jumps are on point. Maybe if she stares down Clint longer he won’t leave us and move to California?!
Thursday, April 14th 2015
DEADLIFTING ADDICTION AT THE COVE?
WOD
400 M Run
21 KB Swings
15 Box Jumps
3 Rounds
Fitness: 35/26
RX: 53/35
RX+: 70/53
Rest then
100 m Farmers Carry (as heavy as possible) x 3
Rest 2 minutes between sets
Coach’s Tip: Make sure your calves and ankles feel super warmed up before jumping into the metcon today. This is like Helen with no pull ups. It should be fast and aggressive from the start. All unbroken and done in under 12 minutes.
Wednesday, April 13th 2016
TAKING SKILL WORK TO THE WOD
SKILL WOD
10 Shoulder to Overhead
10 Toes to Bar
30 Air Squats
8 Shoulder to Overhead
10 Toes to Bar
30 Air Squats
6 Shoulder to Overhead
10 Toes to Bar
30 Air Squats
4 Shoulder to Overhead
10 Toes to Bar
30 Air Squats
2 Shoulder to Overhead
10 Toes to Bar
30 Air Squats
Fitness: 95/65
RX: 135/95
RX+: 165/110
Coach’s Tip: We have had two weeks with toes to bar in skill work. Now we put that to the test. Your toes do not need to touch the bar for this to be a successful day. A better option would be a straight leg kip with your legs getting as far above 90 degrees as possible. The important points would be maintaining a kip, holding a hollow body position on the back swing and getting your toes as high as possible. Avoid just swinging around on the bar with no control just to get your toes to touch.
Tuesday, April 12th 2016
LADIE’S NIGHT 4/29
SKILL WOD
For 12 minutes
Even: 1-2 Rope Climbs
Odd: 3-4 Wall Walks
WOD
10 Russian Swings
20 Double Unders
10 Sit ups
10 min AMRAP
Coach’s Tip: The focus today is on the skill work. Nail down your rope climb technique. Use your legs and focus on good position with your wall walks. They are great for building strength and stability in the shoulders.
