Monday, March 21st 2016
HAPPY FIRST DAY OF SPRING!
The smell of flowers blooming, the final week of the Open and WODs with running outside. It’s officially Spring! Great job to all that tackled 16.4 this week; once again we are amazed by the accomplishments of our Cove athletes!
We continue our split jerk cycle this week (strength work on Tuesday) and start the week off a nice long burner!
WOD
With a running clock…
Complete as many rounds as possible from 0 – 10 minutes
15/12 Cals
10 Burpees over the Rower
Rest from 10-15 minutes
Then complete as many rounds as possible from 15-25 minutes
15 KB Swings
10 Pull ups
Fitness: 35/26
RX: 53/35
RX+: 70/53
We will score total rounds and reps separately for each mini WOD
COACH’S TIP: Two 10 minute AMRAPs today with rest between each. Find a pace that is uncomfortable and will challenge you, but one that you can keep moving with. Do your best not to stop, moving slowly is fine, but avoid hands on the knees resting!
Guy time post-Friday Night Lights…
