POOL WOD SATURDAY!
Please note there ARE regular 9, 10 and 11a classes on Saturday at the Cove!
If you missed last night’s epic Pool WOD announcement, check out Coach John on the Cove Club FB page. It’s one of the best things we’ve seen in a LONG time…
If you are coming on Saturday to the Pool WOD (which we hope you are!) plan to show up a little early (10am-ish) to sign your waiver, pay the guest fee and warm up, as we’ll need to finish up by the time the pool opens at 12pm. The workout will start at 11am SHARP at the North St. John’s Swim and Tennis Club. Cost will be $7 per person at the door, however this fee will allow you to hang out for the rest of the day (if you want and we hope you do!). Details about the day can be found on the FB EVENT PAGE HERE.
The pool is extremely kid friendly (playground, volley ball, tennis, basketball, etc.) and there are several grills so definitely plan to stay after to hang out and eat – you can even bring a cooler of drinks (yes, the pool allows beer, but no glass bottles)! You can sign up to bring something on the POT LUCK SIGN UP SHEET HERE.
COVE STRENGTH WOD
Squat Snatch 2/2/2/2/2/2
*6 sets of 2, build up in weight.*
COVE WOD
30 Power Snatch
30 Overhead Squats
30 Thrusters
Fitness: 75/55
Performance: 95/65
Open: 115/75
Coach’s Tip: We’ve put a lot of work in with our shoulders and legs over the last few days, so use the strength portion to focus on form, not weight. The metcon should be a weight you can move fairly easily. With a time cap of 12 minutes, that gives you 4 minutes a segment.
POOL WOD
Fitness 2 laps (each) 100 Lunges 1 lap (each) 80 Pushups 1 lap (each) 60 Squat Jumps 2 laps (each)
Performance 2 laps (each) 100 DB Lunges 1 lap (each) 80 1-arm DB Snatch 1 lap (each) 60 1-arm DB Thrusters 2 laps (each) 50/35
Open 2 laps (each) 100 KB Lunges 1 lap (each) 80 1-arm KB Snatch 1 lap (each) 60 1-arm KB Overhead Squat 2 laps (each) 53/35
Sub for laps- bear crawl down, jog back or run the lap in the pool!
Larry J. with his post-WOD cash out!
