PICK YOUR HEAT FOR MURH!
We will be starting heat 1 at 10am (so be here by 9:30 to warm up) and one starting at 10:45a (warming up by 10:15a). Only a few people have signed up so PLEASE CLICK HERE to register for one of the two heats so we can get a headcount. And don’t forget to sign your name on the whiteboard with what you are bringing for the pot-luck BBQ afterwards! Larry will be here with his Bullhead Pit Beef truck so we’re thinking more along the lines of snacks, sides and adult beverages! But bring whatever you want
NEW YOU LADIES!
You have made it to the final stretch!!!! A reminder that we will be doing drinks and snacks after the 7p WOD, some come to that class and stick around after… or come back if you are working out earlier in the day! Again, its pot luck so bring enough snacks for your new friends (Paleo not required, but let’s try to keep it healthy still!)
IT’S PARTNER WOD FRIDAY!
Today we are doing partner WODs for both the New You and regular classes. Have fun with it and kick off the first weekend of the summer right!
NEW YOU PARTNER WOD
Retest 500M Row
rest 5 minutes then…
10 Hanging Power Cleans
15 Wall Balls
20 Double Unders (or 40 single unders)
16 Minute AMRAP
Partner one does 10 cleans. Partner 2 does 15 wall balls. Partner 1 jumps rope. Then Partner 2 does 10 cleans, Partner 1 does wall balls… continue this pattern for 16 minutes! You will have built in rest so challenge yourself on the weights today!
COVE PARTNER WOD
4 Strict Pull ups
4 Handstand Push ups
4 KB Swings
(one partner goes then the other partner goes)
200 M alternating sprints
1 round is complete after both partners have completed their 200 m runs
AMRAP 20 minutes
Partner one does 4 pull ups, 4 HSPU and 4 swings. Then partner 2 does the same. Then partner one runs a 200 meter sprint. Then partner 2 runs 200 meters. That is ONE complete round. Repeat for 20 minutes!
Coach’s Tip: This is a slightly different take on a partner WOD today. The pull ups are strict, but the HSPUs can be kipping. The swings should be heavy and the run should be fast. There is plenty of rest baked in. See how many rounds you can get.
Favorite line from the movie Old School seems to also work at the box… but now it seems the shoe is on the other foot! “There’s my wife. Now, see that? Always smiling, hi honey, judging, watching”…