Hey Folks!
Good work today! Little change of pace with the more challenging positions/movements, and a bit of a shoulder burn.
We’ve got the summer coming up – which means more time at camp, more time on patios, and more time spent with friends/family having “beers”. Make sure you’re doing those things, having fun on patios, at camp, and crushing a beer here and there with friends/family. Just make sure it isn’t “here there and EVERYWHERE” ;) Which is easy to do in the summer. Make those indulgences worth it.
That being said – for anyone who wants to come out to our place this Saturday after the gym (from 12-3?), come over and have some biosteel, or water, or beer, or whatever, bring your dogs, we have a pretty big yard. Kristin has been mentioning to folks about having a “dog park day” – well this is it :) If your dog isn’t very friendly at all, probably best to leave them at home (sorry, unfriendly dogs, but you’re still loved) – but if they are, they can come be the alpha over Lucky :)
See you then!
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Coaches Notes:
Don’t short yourself on those walking lunges. It’ll be easy to “duck walk” them, but that’s a bad choice. Stand them all the way up. Feel free to swing the leg through, but don’t duck walk. Your hip flexors will be happy. On the WOD – set a solid pace on the row and run, then focus on the squats and do them with virtuosity.
Movement Conditioning:
3 x 30 walking lunges
Rest 45 Seconds between sets
Conditioning – “Upside down fire”:
4 rounds for time:
Row 500m
Run 400m
8 empty bar back rack jump squats (scale to jump squats)
rest 2 minutes
Comfortable rowing and running pace
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