Welcome to Fall friends. Cooler weather and darker days make for a great time to level up on fitness goals. Our consistent workouts will keep us strong and healthy this Fall and ready to embrace the holiday season when it comes!
Upcoming Athletics WODs:
9.23.2020 6pm
900 m run/row/bike or erg into:
9 rounds of:
9 kettle bell swings
9 kettle bell box step ups
9 kettle bell goblet squats
9 kettle bell l-overs
9 plank-up downs
:30 sec rest
WOD notes: Aim to move unbroken through each round, use set rest period to help hold on, briefly recoup and go again.
Friday 9.25. 2020 4pm (45 min class)
200m run 21 Dumbbell Deadlifts 21 burpee med ball press
200m run 18 Dumbbell Deadlifts 18 burpee med ball press
200m run 15 Dumbbell Deadlifts 15 burpee med ball press
200m run 12 Dumbbell Deadlifts 12 burpee med ball press
200m run 9 Dumbbell Deadlifts 9 burpee med ball press
200m run 6 Dumbbell Deadlifts 6 burpee med ball press
200m run 3 Dumbbell Deadlifts 3 burpee med ball press
WOD notes: We’ll find a weight for the deadlift that let’s us complete the 21s in 1-2 sets, light side of moderate. Med ball burpee press weight allows us to complete the movement with a steady pace and tight midline. If we can’t press med ball out with good speed, it’s too heavy for the day!
To a good Fall 2020. Let’s hit it!