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Sunday 130908

8
Sep

Sunday 130908

Thanks to everyone for helping the kickoff wod for the WLC go so smoothly! Hope you’re having fun with the water…
Reminder to the WLC people to log in your Saturday point between 12am and 11:59pm Sunday. And continue doing that for the next 55 days…

Coach Caleb with be at the gym ready to start the running wod at 12pm. That’s warmed up and ready by noon!
Running club 2-2
Warm up
3 rds
200 meter run forward
200 meter run backwards
20 jump squats

Workout
5 rounds of 400 meter hill run all out with walking back rest

I have this marked on the hill on Maple grove behind the gym.

Here is the “Batwings” workout. The expectation is to do this 2 times per week. Anyone can do on whichever days works for them. Just be cognizant of the programming on the day you plan to do it. Don’t plan to do batwings after “Barbara”. Coaches can provide guidance as needed.

BEGINNER
A
Set 1: 5 reps at BW
Set 2: 3 reps at 5lbs
Set 3: 1 rep at 7-10lbs
B
Set 1: 8 reps at BW
Set 2: 6 reps at 5lbs
Set 3: 4 reps at 10lbs
C
Set 1: 12 reps at BW
Set 2: 9 reps at 7-10lbs
Set 3: 6 reps at 10-15lbs

RX
Set 1: 15 reps at BW
Set 2: 10 reps at 15lbs
Set 3: 5 reps at 25lbs

ADV
Set 1: 20 reps at BW
Set 2: 15 reps at 15lbs
Set 3: 10 reps at 25lbs

ELITE
Set 1: 30 reps at BW
Set 2: 20 reps at 25lbs
Set 3: 10 reps at 45lbs

When you are able to complete all reps unbroken increase by 2.5lbs on all sets or move on to the next fitness level.

Rest 3-5min between sets. Do this routine 2xweek.

2 Responses

  1. Loren

    Did not enjoy the jumping squats in that warm up, but the 5 hill rounds felt good. I definitely have some room for improvement, though; was dragging behind on the last 3 rounds.

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