Friday, July 31, 2015

Hello Everyone!

Just a reminder of our beach WOD this Saturday at 11am at Tracadie Beach. Regular classes are being held at 8am, 9am, and 10am before the beach WOD. Bring some friends out and stick around afterwards to enjoy the day on the beach. 

Strength

Ring Rows x 5reps x 3sets - pause reps at the top

Strict Pullups x 3-5reps x 3sets or Pullup Hold x 10secs x 3sets

250m row x ME x 3sets

We'll work through these three movements together and we'll push on the rower when need be with a fixed amount of rest in between each sets. We will do the ring rows first though as they are one of the most underrated exercises in the gym to help your posture and stabilize your shoulders for all of our other lifts. 

Conditioning

Partner Chipper

  • 400m run together
  • 40 Thrusters (95/65lbs) (75/55lbs) (55/35lbs)
  • 40 T2B or K2E
  • 40 Ring Rows
  • 20 Thrusters
  • 20 T2B or K2E
  • 20 Ring Rows
  • 200m run together

We still haven't had our first big run of the year yet, but we are starting to get some distances in and will continue to do this through the month of August. This a two part chipper as you can see and you can break up the reps anyway you want between you and your partner. For the thrusters you should be working with a light weight so you can push through this movement. On the ring rows find a tough scale for you and your partner. 

- Team 782