We have lots of people who want to come to 6:30pm, if you are one of them, we are cheering for you to sign up early and help others create momentum! Even if you think you might want to come, sign up early, others will follow! Yesterday I watched 4 people sign up for 6:30 during the 4:30/5:30 WOD wait 15 minutes then drop. Don't wait to the end of the day!
Stimulus Of the Day
Begin the step-ups by 4:15 every round.
10+ step-ups/round.
Lower-body interference between the step-ups and the run.
Encourage loading that allows athletes to stand entirely on one leg at a time.
Whiteboard Of the Day
This workout is 3 step-up AMRAPs, each with an 800-m run buy-in.
Most of the time in this workout is spent on running, but the goal is to get as many step-ups as possible.
The intended stimulus is to complete 10-20 reps (or more) of step-ups/round. This means that the first step-up of each round needs to begin by 4:15 to have enough time for 10 reps.
If needed, scale the run distance to get to the DB in time. For those of you who know they’re close to that line, scale the run shorter and have more time for more step-ups.
The DB load should allow for a full step-up without the assistance of the trail leg. If that is a challenge, reduce the load.
Metcon Of the Day
Bring a towel!
Every 5:00 x 3 sets for reps:
800-m run
Max reps DB box step-ups (20/24 in) (35/50 lb)
– Use one DB.
Accessory Of the Day
3 sets:
15 V-ups
:15 hollow hold
20 alternating plank shoulder taps
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
.jpg)
%20-%20Asset%202.PNG)
