Congratulations to Alexiss and Sarah for taking 1ST PLACE at the CF Iron Spider competition this past weekend!
TESTING WEEK CONTINUES TODAY WITH A STUDIO 5K!
Over the next 6 weeks, we will be focusing on building our “engines!” If you can master the 5k, you will have the engine to be able to withstand pretty much any high turnover wod that is thrown at you. Steady state will give you the boost that we all need! As with any other WOD, being side by side with others working hard is going to push you to do your best so we encourage you to run the 5K with class!
There is a 5k race that is a perfect timing for the end of our 6 week cycle, it is the Miles for Myles 5k road race in Lunenburg on Oct 18th, we would love to have a big EXP showing there and have everyone PR their 5K times there!
WORKOUT OF THE DAY:
STRENGTH:Strict Ring Dip (Test#2) Best out of 3 attempts:
-Rings
-Rings w/ Red Band
-Matadore/ Jerk Boxes
-Ring Support Hold
-Close Grip (wrists touching ribs) 3rm Bench
WOD: [ Run 5k (Test#3) ]
Run 15.5 laps for time
L1-15 laps
L2-12.5 laps (2.5 miles)
L3-10 Laps (2 miles)
25min cap
Buy-Out:3 x 1min Hover (add wt if needed) -15 sec HS hold between each set
-Rings
-Rings w/ Red Band
-Matadore/ Jerk Boxes
-Ring Support Hold
-Close Grip (wrists touching ribs) 3rm Bench
WOD: [ Run 5k (Test#3) ]
Run 15.5 laps for time
L1-15 laps
L2-12.5 laps (2.5 miles)
L3-10 Laps (2 miles)
25min cap
Buy-Out:3 x 1min Hover (add wt if needed) -15 sec HS hold between each set
