Wednesday, June 19
Hi all,
Coach Dana is hosting another solstice gathering at his amazing property and farm. I've pasted his invitation here and Wednesday's WOD is below!
Hey, hey Fam! It’s hard to believe but Summer Solstice is approaching fast! Saturday, June 22 3pm till?! We will be hosting our Solstice Gathering again this year as well as celebrating our 10 year wedding anniversary!! We can’t wait to see you all and look forward to what we all create together! We have live Music (Dub Cartel!) again as well as our friend Sun Yata mixing up some good tunes and good vibes 😎.
Sticking with tradition, this a potluck feast! We provide meat for the grill and y’all just bring a side to share! Please also BYOB (bring your own beverages 😉) We have a suggested donation of $10-$20 use Venmo @Elise-Rider or cash (this helps cover music and grillables) If you can’t swing the money, please come anyway, if you wanna toss in a little extra, that’s always appreciated 🙏🏽 Other things you may want to bring are your swimsuit, maybe a inner tube for the creek, and wild flowers for flower crowns if that interests you! Also feel free to invite close friends! We just ask that they also bring a dish to share so the potluck magic works! Camping is always welcome! Also, NO DOGS. We know most of you have furry friends, but this is a working farm with an assortment of animals. Can’t wait to see everyone! Love y’all!
Address:
45 Sandymush Creek rd
Leicester, NC. 28748
If you’re coming from Asheville, when you take a right onto Sandymush Creek Rd. , take an immediate right into gravel lot across from little white church. Park in that big field!
Warm-up
2-4 minutes of jogging, biking or rowing
–then–
2 Rounds, not for time of:
10 deadlifts, empty/light barbell
10 Glute Bridges, empty/light barbell
20-30 Seconds of Banded Marching
6 Good Morning
4 Broad Jumps
30-45 Seconds of foam rolling your back
Strength
Deadstop Deadlift 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals!: 70% 1RM or higher
More Likely:
50+% 1RM
Metcon
For quality:
4 rounds of:
20 Russian KB Swings
20 Push-ups
--then--
4 rounds of:
Prowler Push, 50m
Can go sled drag here as well
Plank Hold, 1 min
Yes, that’s 80 pushups. Scale as needed to get through the reps with quality. Set up a bar on the rig and do pushups on those, or to a box, or from knees.
Strength B
Same as metcon
Cool Down
Hold 1-2 minutes per side.