Friday, May 27, 2016

IMG_4253The rowers avoided a starting line photo at early class, while the runners were told to point to Yigit. Yigit began the long journey later on Thursday to his hometown in Turkey for two weeks. Mornings won’t be the same without your sarcasm! Safe travels and see you soon.

052716 WOD

A. Run 400 meters, then two rounds:

1:00 front plank

1:00 Chinese plank

0:30 R plank

0:30 L plank

1:00 rest

B. Deadlift

Set 1: 8 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 6 reps

Set 5: 4 reps

Set 6: 4 reps

Build across six sets; rest two minutes after each one.

C. For time:

600-meter run

Five rounds of the following:

6 ring dips

8 pistols (sub modified pistols or weighted lunges)

10 toes-to-bar

600-meter row

>> On-Ramp

For time:

500-meter row

Five rounds:

6 parallette dips

8 body weight lunges

10 v-ups or sit-ups

500-meter row

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05 2016

5:30 Gymnastics with coach Korey!

The final installment of our four-part gymnastics series is tonight at 5:30. Don’t miss out on learning and refining these skills with coach Korey, our very own gymnasty master. For the last session, we will focus on pull-ups — strict, kipping and butterfly. See you there!

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05 2016

Thursday, May 26, 2016

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052616 WOD

A. Three rounds of the following:

0:30 KB oblique side bends (switch sides at 15-second mark)

0:30 rest

0:30 double-unders or single-unders

0:30 rest

0:30 Russian twists

0:30 rest

B. With 3:00 on the clock:

Run 200 meters

15 box jumps (24/20)

10 American kettlebell swings (20/14) to 10′

Max reps med ball sit-ups (20/14)

Complete four rounds, resting 1:00 between each. Record sit-ups.

>> On-Ramp

With 3:00 on the clock:

Run 100-200 meters

15 step-ups

10 Russian kettlebell swings

20 sit-ups

Complete four rounds, resting 1:00 between each. Record sit-ups

C. Cash out

4:00 Tabata

Glute hip bridges

D. Mobility

Hamstring smash with lacrosse ball on box

(1:30 / side)

Lat mob with foam roller

(1:30 / side)

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05 2016