Monday, April 25th 2016
NCAA BRACKET WINNER WOD!
So, we all know that Kim M. was the big winner of the NCAA basketball tournament bracket and the prize was to customize the Cove WOD for a day (the New You Challenge workout will still be different). Today’s her day! The strength portion is as we would have programmed (while we love Kim’s WOD, we need to stay on point for our strength cycle!) but we WILL be adding the sled pulls she requested SOON!. And since there’s no official ‘girl WOD’ named Kim, we’re proud to have one! If you love it, give her a high five. If you hate it, well… I guess let her have it. But make sure you don’t try to take it to her on the basketball court… she’s a BEAST!
NEW YOU CHALLENGE WOD
NEW YOU CHALLENGE WOD
10 Pull Ups or Ring Rows
10 KB Swings
10 Box Jumps (or Step Ups)
200 Meter Run
3 Rounds
STRENGTH WOD
6 Front Squats every 2 minutes for 10 minutes
(Build up in load and record your best set. You should warm with a few sets first to find your starting weight)
COVE WOD
“KIM”
5 Hang Cleans
10 Wall Balls
3 Ground to Overhead
200m Run
5 Rounds
22 Minute Time Cap
Fx – 85/55 (regular wall balls: 14/10)
Rx – 115/75 (regular wall balls: 20/14 OR 2-for-1 wall balls: 14/10)
Rx+ – 135/95 (2-for-1 wall balls: 20/14)
Congrats to our foundations graduates from last week – Angie, Patrick, Byron, Vanessa, Fred, Rachel, Hwanhee, and Deborah. Keep an eye our for them at the gym and give them warm Cove welcome!
