Team, Friends,
The Week Ahead:
Note: very hard hero WOD on Saturday in Honor of Kap. Hope you can all make… and if you value doing well on Saturday I’d rest up Friday, and fuel well! I imagine this will be a benchmark we do a few times in the next year.
Monday – Double Strength. Sumo Deadlift and Half Kneeling Landmine Press, then Bulgarian Split Squat and Australian Row (underhand Ring Row, but on a barbell). I do my best to expose you all to strength movements that are uncommon in most CrossFit gyms. But uncommon doesn’t mean less valuable. Sumo Deadlift and Half Kneeling Landmine Press, then Bulgarian Split Squat and Australian Row (underhand Ring Row, but on a barbell).
Tuesday – Core Strength up front, then a longer WOD, and our Fran prep: 600m run, thrusters, pull-ups, rest. Total run is 2400m (1.5 miles, ain’t nothin.) And if running isn’t your thing, just change it. We’ll help.
Wednesday – Gymnastics forward day. Mixed Grip Chin-Up and Handstand Kick-Up practice first. Then an 11 minute AMRAP of Rowing and Toes to Bar.
Thursday – Chest and Arms. Bench Press and DB Bent Over Row. Then 4 rounds of get ripped shredded for Time: AbMat Sit-Ups, Strict DB Curl and Press, KB Lateral Box Step Up, Bench Dip.
Friday – Power Snatch Practice. Then, an EMOM of Power Snatch and Box Jumps! Power! Technique! You!
Note: I might change this one to make the Kap WOD fit better into the week. Check the website/Zen Planner before you head in on Friday to confirm.
Saturday – 12 Noon, “Kap.” We’ll offer both Rx and “Tribute” versions as we anticipate a few drop ins.
“Kap”
1989-2025 – 35 Years Old
35 Minutes on the Clock
Run 2025m
Retrieve Reward @ 25m past the gym
Then, in time remaining AMRAP
19 KB Swings (53/35)
8 Burpees
9 Push Press (95/65)
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See you all in the gym