Please note! As of next week Athletics classes will now run on Monday and Wednesday at 6pm, Friday at 4pm and Sunday at 11:15. Thank you so much for rolling with the class changes these last months. Really appreciate your flexibility and continued support. Way to keep fit this summer! High fives all around!
Want to know what is coming down the pike? Starting next week WODs for Monday and Wednesday’s class will be posted Sunday and WODS for Friday and Sunday posted Thursday.
Let’s get to it!
Thursday September 10 @ 6:15 pm
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
WOD Notes: Reps go down and there is little interference between movements, giving body part a break on next movement. We will reduce reps if best and use targets for air squat. Goal is executed solid reps vs speed. Let’s come up with a rep scheme that works for us and aim to stick to it to i.e. 5 sets of 20 for the 100s. Substitute for Farmer’s Carry is 30 sec side plank (per side) or a sandbag carry.
Friday Sept 11. 2020 @ 4pm (45 minute class)
2001 meter row or run
11 strict pull-ups
WOD Notes: Yes. Pull-ups again. Practice makes pull-ups! To work on our goals of unassisted or improved pull-ups we will hit pull-ups or accessory pull-up work at least twice a week in Athletics this Fall. Looking for a challenging 9 rep Barbell or DB Thruster for this workout. The run option is the mile route plus a 400m.
It is health that is real wealth. – Ghandi