WOD for Saturday, March 8, 2014
WODs at 8:30 & 9:45 am
FREE Community Workout from 11 to 11:45 am
- Coaches Paul and Jeff will be out of town this weekend. Coaches Liz and Emily will be leading today’s sessions and Community WOD, and Coaches Liz and Chris will be leading tomorrow’s sessions.
- Coach Paul will hold a Running Clinic Saturday, March 15, from 1 to 4:30 pm. Topics include mobility and stretching, the elements of running, running drills, running form (including recording and critique), and a group workout. Fee is $45 for members and $55 for non-members.
Congratulations to all of you who completed 14.2! I do believe that HQ is attempted to quickly narrow the field of competitors.
Unlike yesterday, today’s weather is supposed to be nice. You know what that means, don’t you? Running!
For as long as possible:
1 hand release pushup every 5 seconds
You may scale and use a band(s). You must hold plank between pushups. Oh, and you may not rest at bottom of pushup. Pushups will, obviously, begin from plank position, including very first rep. Once you can no longer complete a pushup, you’re done.
Score = total reps
Sumo dead-lift @ 50% of 1RM
Russian twists/side (35/25)
Run 400m between rounds and after last round
Wipe your feet. I mean it. Wipe your feet. You may also scale the weight for dead-lifts as needed.