This coming week finds us repeating TWO WODs that were done during quarantine, so check back in your journal when you see them listed! Those are scheduled on Wednesday and Friday of this week. Both of them require limited equipment and so we have opened 2 additional workout stations outside bringing our athlete count to 9 people on those days. These spots are appropriately distanced and are located outside the sliding door. In fact, you can see them on the picture below!
This weekend we celebrate Independence Day and our Saturday group Workout of the Day is a 5km run! It has been quite a while since we have done one at the Hut and we begin at 7am! That way you can come in as early as 6:30am to stretch and warm up, hit a running PR (rowers, ski ergs and bike are available for substitution), and then be on your way for July 4th Festivities. No limit to the number of people who can attend… but please pre-book on Mindbody. We will plan then post some guidance for how the morning takes place considering our covid-landscape.
Monday’s WOD at 7am, 9am and 10am and again at 4pm
Three rounds for time of:
21*15*9* power cleans
*400m row after each round of cleans
2 min/1.5 min plank hold at the end of each round
Record time, load and scaling
xxx- Each break in the plank hold adds 2 more cleans to be completed AFTER the final plank hold
For three rounds this one goes “GO, GO, SLOW”… get through a set of cleans (yes a big set but these will not be super heavy), push the pace on the C2 for less than 2 minutes (well under for some), and then lie down for a minute or two! Of course, either a forearm or push up plank hold for 90-120 seconds hardly constitutes a rest. Wait and see how far from a rest it is!
General Warm Up
After a row for 2 minutes (find your “race pace” for the WOD at some point during this warm up), move into a short circuit of push ups, empty barbell deadlifts, do cycles of push up planks-into-forearm plank “marches”, and then simon shuffle- roughly 30 seconds each for 3 rounds.
Specific Warm Up
With that empty barbell, get in some hang power cleans and then some power cleans. Today is “touch and go” so work on getting the arms “long” so lowering to the ground is not done with bent elbows. Take 2 increases in load to find your working weight.
You can see that the working load is not listed. You figure that out for yourself. What is the most you can “touch and go” for 10-15 reps at a time if you had to? There is your answer. You choose the pace of the row but remember, this is a FOR TIME workout and you get to recline in plank for a while before the next set of 15 or 9 cleans.
Hang from pull up bar immediately after WOD ends. Then do a 400m easy run. Stretch calves on the 45 degree squat rack pole. Standing quad “runners’ stretch” to finish.