Tuesday, March 15
Saturday…I hope you’ll attend our first nutrition info session with Lauren from Planting Roots Nutrition. We’re very excited to begin a relationship and build a program at Pisgah to support athlete goals toward nutrition and healthy behaviors and choices. She’ll be here for a 15-20 min session, beginning after Community WOD (approx. 10:15-10:20 am). EVERYONE is welcome.
Rebuild option available all day.
Pisgah Kids: 3:30pm
XT Strength: 5:30pm
Strength
4 rounds for quality of:
10 Bulgarian Goat Bag Swings, pick load
10 L/10 R Single Arm Kettlebell Press, pick load
10 Alternating Reverse Goblet Lunges, pick load
20 Single Kettlebell Sumo Deadlift, pick load
Rest 2 mins
WOD
4x RFT, every 4 mins: Assault Bike Calories and Dumbbell Burpee Deadlifts
4 rounds, each round for time, of:
20/15 Assault Bike Calories
15 Dumbbell Burpee Deadlifts, pick load
Go every 4 mins.
Rebuild Option
4 RFQ
Renegade Push-Up x 10 @2111
Seated Plate Half – Moon x 5/each side (10 touches total)
Kneeling Slasher x 10/each side
XT Strength
Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Scaling: Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
3RFQ
Bounding Speed Skaters x10 (“Stick” each landing, with control and balance, before jumping back. Gradually increase your power and distance on your jumps without losing control and balance.)
Deficit RDL x10
L-Sit/L-Hang :20 x 2 (rest as needed between :20 intervals)