BUTTERFLY PULL UP CLINIC – POSTPONED

BUTTERFLY PULL UP CLINIC – POSTPONED

We are going to postpone the Cove Butterfly clinic with all that is going on. We will find another date hopefully in the near future.  For more information on how we are handling things check out yesterday’s blog – Our Safe Place.

 WOD

Presidential Fitness Challenge

Max Situp in 1 min

Shuttle Run (Separated by 30 feet)

1 mile run

Max Pullups

Max pushups (or flexed-arm hang)

V-sit reach

Time Cap: 20 min to get your scores

http://www.newton.k12.in.us/hs/pe/images/physical-fitness-guide.pdf

WOD

For time:

30-15 reps-

Thrusters

Bar Facing Burpees

Time Cap: 10 min

Fx: 75/55

P/O: 95/65

Coach Tips: Taking it old-school with an elementary school field-day style WOD.  You’ll be divided up into groups of 3-4 athletes (for accountability and motivation) and you will have about 20 minutes to get through each station.  From there we take on the metcon- Thrusters and Burpees (surpriiiiiise!!!).  Aim for big sets of the Thrusters (2 sets for the first 30) and constantly move on the Burpees.  Take a quick pause at the top of each Thruster for a little breath then get the core nice and tight going into the following squat.