5/6/7/9 and noon classes today. Come get your fitness on.
Well, we crushed the ski erg meters for the month of June. Well Tom F. and Seth did most of the work, but there were some sneaky skiers with some serious totals.
We are going to change things up for the month of July. Each week we will release a mini AMRAP, :90 each. You can do this mini workout as many times as you want, but can only submit your best score. Once the week is over, you can no longer attempt that WOD, your score must be submitted and you must move on to the next one. After the three weeks are done, we can crown a champion based on the performance of all 3 WOD’s.
We will hold off starting these until after the holiday week, so…
Week 1 WOD – Monday 7/9 to Sunday 7/15 – Max burpees in :90
Week 2 WOD – Monday 7/16 to Sunday 7/22 – Max Cals on the assault bike in :90
Week 3 WOD – Monday 7/23 to Sunday 7/29 – Max DU’s in :90
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 push-ups
10 KBS
10 SDHP
10 goblet squats
Mobility
Full mobility blast to prep for Linda
WOD
“Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1½ BW)
Bench press (BW)
Clean (¾ BW)
The 3 barbells of death. Linda. What’s better than an all strength day and complete a girl right before the 4th. The Rx weights are all based on bodyweight. Not something we see often but will challenge EVERYONE especially because the volume is so high. Here are some scaling options for those who might want to cut it down…
First scaled option
10-9-8-7-6-5-4-3-2-
Deadlift (1¼ BW)
Bench press (¾ BW)
Clean (½ BW)
Second scaled option
8-7-6-5-4-3-2-1
Deadlift (¾ BW)
Bench press (½ BW)
Clean (⅓ BW)
We are looking at anywhere from 10 to 20 minutes. So keep an eye on pace and make sure you continue to move with good form, otherwise, we are going to pull weight.
Interval Work
:30 hard/:30 easy for 10 min on AB
Set it up and crank this out.
