First day under the new format with all classes outside AND 7am, 9am, and 4pm classes divided into 2, 30 minute classes. First of all, dress warmly in layers so you can shed clothing as you begin to sweat. Again- show up WARM for these sessions at 1 minute prior to the class start. Your timeliness will facilitate a well run session. The suggestion is that you park off-site and then warm up in the Blue Bottle Coffee amphitheater or the adjacent playground (both are open to the public!)
Here is a sample of what you can do for your warm up: run and easy 400m, 10 leg swings and swipes on each side, Simon Shuffle for one timed minute, 10 air squats, 10 slow motion Romanian deadlifts with hands on thighs, 5 inchworms (each with a push up or more), lizard lunge for 1 minute on each leg, 10 glute bridges, 10 standing broad jumps, another 400m run. This will take about 15-20 minutes if you do a through job… get it done. YOu will move RIGHT into KB deadlifts when the class begins. Go back to this space to do a cool down- some stretching and mobility. You are going to learn to love this pre and post-WOD set up.
Wear a face covering as you walk into the Yard towards the Hut and when you depart. Thanks!
Monday’s WOD at 6, 7,730, 9, 930, 10am and again at 4, 430 and 5pm
4 rounds for time:
25 KB Swings (24/18kg USA)
Record time and load
Today, we keep it simple as we work our way into a bit of a new routine. Simple doesn’t mean easy, in fact it is often the opposite! The goal today is to get those American swings done in no more than two sets and then push hard on the run! As always, be careful running in and out of the yard especially with this new set up. Choose a load that allows you to go for an unbroken set on round one and then figure the rest of the workout out as it comes 🙂 Those who cannot/should not run for orthopedic reasons can claim a station with a rower. Thinking through timing… if you can do KBs in 2 sets, they will take no more than 2 min. Same with the 400m run. Under 16 minutes, some will finish close to 13!… regardless of YOUR actual time, you should take an educated guess at YOUR likely finish… a GOAL time.