TRAIL RUN THIS SATURDAY!
In case you hadn’t heard, Coach Josh is doing a trail run/WOD THIS SATURDAY! We will meet at Rockburn Branch Park on Saturday at 7:00am. EVERYONE is welcome, but if you are planning on attending, PLEASE RSVP on the event page HERE so we can get a headcount to bring enough equipment.
After a stretch and warm up, we’ll look to get started around 7:30am. If you use the address Google gives you for Rockburn Branch Park (6105 Rockburn Branch Park Rd, Elkridge, MD 21075), you should be able to find where you can park pretty easily. Head through the entrance, pass the first parking lot, keep driving past the tennis courts, bear right, and head towards two softball fields at a dead end.
For the WOD, Team #1 will start on the trail loop (takes 8-10 minutes) while Team #2 completes their first Partner AMRAP. After that, we switch places. After Team #2 completes their first trail loop, Team #1 will run the trail one more time while Team #2 starts their second Partner AMRAP. Once again, we’ll switch places after Team #1 returns. Partner AMRAPs will be done with two people but the trail run will be ran as a group. You cannot switch places with the other team until you all return from the trail as a group, so don’t leave anyone behind. We are only going with one prescribed weight for the KB’s, so if you feel you’re going to have to scale this weight, please let us know so we can grab you an alternative weight!
The Partner AMRAPs are as follows:
9 Kettlebell Thrusters (53/35)
*partner 1 completes a round then partner 2 completes a round
*one kettlebell will be held in a goblet position for each thruster
*after each partner completes one round (total of 2 rounds for the team), partner 1 carries partner 2 for a 50ft fireman’s carry, then partner 2 will carry partner 1 back to the kettlebell to start the next round
“Cindy Goes Swinging”
5 KB Swings (53/35)
15 Air Squats
*partner 1 does 5 KB swings, partner 2 does 10 push-ups, partner 1 does 15 air squats…..etc.
PUB CRAWL SATURDAY!
The Covies are set to invade Ellicott City for the 2nd Annual Cove Pub Crawl! Get ready for a day of fun as we hit bar after bar in beautiful, historic Ellicott City. This event CANNOT be missed! Everything you need to know will be posted on the COVE ELLICOTT CITY PUB CRAWL FB Event Page. RSVP if you can so we can let the bartenders know how many they can expect!
In teams of THREE do the following:
100/75 Calories on the Assault Bike
9 Rope Climbs
100/75 Calories on Assault Bike
75 Front Squats
9 Rope Climbs
Fitness 155/115, 95/65RX 185/125, 135/95RX+ 225/155, 155/105ONLY MALE/MALE PAIRS DO 100 CALORIES
Coach’s Tip: It is a lot of volume, but think of it as a ‘sprint/rest’ interval workout. Because we have teams of three, you will have ample rest baked in (with only one person working at a time), so we want you to challenge yourself on the weights. Even though 75 reps of ANYTHING is a lot, split three ways with rest means you’ll likely hit around 25 individually. Go a little heavier than normal and use your teammates to complement your strengths! If you are easily banging out sets of 10 on the squats, you’ve gone WAY too light! If this is done in a team of two, the volume is cut to 50 reps for barbell movements, 6 rope climbs and 75/50 calories on the bike. We will also be doing sled pulls as a sub for rope climbs and they are SUPER FUN. Weight on the sled is up to you… the sled itself weighs 36lbs. A great goal would be to pull approximately half your body weight. Should be a great day!
Subbing out sled pulls today? Krissy christened the new set up this past weekend!