Wednesday, October 9
I refuse to join any club that would have me as a member.
Gym Update:
We’re offering two classes tomorrow (Wednesday). One at 7:30am and another at 5:30pm. These will be limited equipment, in the parking lot. We have lots of water bottles on site. Bathrooms are not operational. Anyone is welcome. I’m not “starting the clock” on membership until the gym is fully open. These are just opportunities for folks to get together and start moving again. Please RSVP if you plan on coming. I won’t run the classes if there isn’t a demand yet.
I’ve included two WODs below. The “parking lot” WOD is what we’ll be doing at Pisgah. The “No Equipment” WOD is something you can do anywhere.
Wednesday Parking Lot WOD
Warm-Up:
2 sets, not for time, of:
2 minutes of jogging
Quad pulls/Duck Walk/Shoulders
6-8 air squats, 2 seconds descent and 2 seconds pause in the bottom position
10 thrusters, empty barbell or PVC
Skill Work (10 min):
Clean and Snatch Warm-Up Practice (PVC and empty barbell)
Strength (Superset):
3 RFQ
Single Arm Dumbbell Shoulder Press x24 @2111
Use the heaviest weight you can for each set. Rest as needed between sets. 3 Sets of 8-12 reps per arm.
15 Alternating Dumbbell Box Step-ups, pick load, pick height
Movement Demos
WOD:
3 rounds for time of:
30 Air Squats
10 L/10 R Single Arm Dumbbell Thrusters, 50/35 lbs
Athlete Instructions
Goals
10:00 or less
“No Equipment” WOD
Complete as many rounds as possible in 8 mins of:
10 Air Squats
5 Burpees
Movement Demos