4th of July Schedule Update! We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled. If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room. There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!
STRENGTH
3 Sets:
A1. L-Sit Hold x 30 seconds, rest 30 seconds
A2. Bent over row x 8-12, rest 1 minute
Notes: For L-Sit hold, choose variation where you can do 30 seconds without dropping (i.e. support on rings, hanging from pull-up bar, support on parallettes, etc. – scale to tuck or 1 foot out, etc. as needed)
WOD
Level 1
- Run x 400m
- V-Up or Hanging Knee Tuck x 20
- Rest 3 Minutes
Level 2
3 Sets:
- Sandbag Run x 400m
- Toe to Bar x 20
- Rest 3 Minutes
Notes: Choose your own weight for sandbag runs, or do 400m run with no weight if necessary. Sub 500m row if necessary – put damper on 10 and raise back of rower using a 45# plate.
Rings, BOWs: @85
WOD: 16:05
Hanging knee tucks…tired to hold 1 leg out for 10s, etc/5 ring rows instead of bent over row
Wod: 9:00: run with no sand bag, did abmat sit-ups instead t2b
17:20 w/ 32 # bag
Strength: 135# Rows (Did a set of 8 with 155# but my form was bad and the last few I lifted with my back/legs)
WOD: 17:21 with 52# sandbag
Did 10 T2B and 10 V-ups per round