Thursday, July 14th 2016
Regardless of which WOD you hit tomorrow, PLEASE BE PROPERLY HYDRATED. It is supposed to be the warmest day of the year, and while we will run fans and push the A/C from the front, it will be HOT. And both workouts are TOUGH tomorrow! For those of you hitting the regular classes, the bars will be SLIPPERY so please dry your hands on dry towels before you chalk (we will have some there) as we don’t want anyone slipping from the bar and caking them up with wet chalk. And if you have a tendency to tear (or have had a tear recently), please consider scaling to to GHD sit ups instead of toes-to-bar (or at least as the sets get bigger!).
COACH MATT GOODBYE WOD!
One last reminder that we are doing a special goodbye WOD for Coach Matt at 7:30P! This will be in lieu of the regular 7:30 class, so if you want to do the regular WOD, try to make it before 7:30. But if you want a spicy, diabolical WOD later in the evening, this is definitely one to come to!
We’ll hang around for some drinks (or maybe head out after!). So bring a snack, a beverage or whatever and come join the fun! So far we have over 20 people coming… the more the merrier! For those coming… here’s the deal:
COACH MATT’S FAREWELL
PARTNER WOD
(break up the reps between two people however you would like)
WITHIN 30 MINUTES GO UP AND DOWN THE FOLLOWING LADDER:
60 cal row 50 deadlifts 40 burpees over the bar 30 snatches 20 HSPU 10 bar MUs
Fitness: 96/65 (HR Push Ups, jumping pull ups) RX: 115/75 (kipping HSPU, CTB) RX+: 135/95 (deficit (4/2in) kipping HSPU, bar MUs)
Climb Up AND THEN DOWN this ladder. Start with 60 calories on the rower and finish with 10 bar muscle ups and then get right back to your second set of 20 HSPU. The set of 10 Bar MUs is the ONLY set you will do once (if you complete the rep scheme)! If you are not proficient at bar muscle ups, do NOT attempt them today. We do not want people, especially under fatigue, making attempts and failing. Please trust us on this one. This is a WOD for fun and we do not want ANYONE hurting themselves! There is a 30 minute time cap.
Fitness: 96/65 (HR Push Ups, jumping pull ups) RX: 115/75 (kipping HSPU, CTB) RX+: 135/95 (deficit (4/2in) kipping HSPU, bar MUs)
STRENGTH WOD
Seated Overhead Press with Kettlebells x 10-12 reps
Rest about a minute
Bent-Over Barbell Rows x 6-8 reps
Rest about a minute
Band Pull-Aparts x 20 reps
Rest about a minute
4 Rounds
For the seated press, sit on the ground with nothing against your back. Sit up tall with good posture and press. Use a light load for this (many of you might even just grab 5 lb plates). Trust us, the weight adds up FAST!
WOD
2 Push Press
2 Toes to Bar
4 Push Press
4 Toes to Bar
6 Push Press
6 Toes to Bar
…
8 min AMRAP
Fitness: 75/55
RX: 95/65
RX+: 95/65
Coach’s Tip: Like yesterday, we want people to sprint and not be held back by the load. You should be able to overhead quickly, so even though you can press a set at 95 does not mean you should go that heavy. By the time you get to your set of 8 or 10 it will feel like 115!
Seeing these five ladies lift around the rig is quite a sight, but what’s even more amazing is that ALL FIVE OF THEM have been there since the beginning. We’re talking the FIRST DAY and first week (except Simone; slow to the party… six weeks later). Seeing them in one class together was just a great moment on so many levels. #theresnoplacelikecove #ladybeasts #ilovemyjob
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