We’re all born with different talents & gifts. Depending on the WOD, you may end up on the top of the white board or closer to the bottom. But if you’re not working for it, you definitely won’t end up on top!! So keep working on those weaknesses, keep showing up, keep putting in the work and the results will come!
So who’s ready to put in some work this week? Not every WOD is fun, but it sure is fun to finish a WOD 😉 Here’s your look ahead…
Monday – Happy Monday, time for a long metcon! It begins & ends with a 800m run and we’ll smoke your shoulders in between with 4 rounds of ring dips (or rx+ ring MU), strict HSPU & American KBS!
Tuesday – Some pause clean work today, pausing at the knee, for 8 singles. Then, 10 is the magic number today – a 10 min AMRAP of 10 cal row (or rx+ biking), 10 hang squat cleans, and 10 pull-ups (or rx+ c2b)!
Wednesday – Push press doubles today, for 10 sets! Afterwards, 5 alternating sets every 75 seconds of squat snatches + DU, shoulder to overhead + pull-ups, & bar facing burpees.
Thursday – Paused front squat day! Followed by 6 rounds of ring dips (or rx+ ring MU), Russian KBS & DU, oh my!
Friday – 3 words – Fight. Gone. Bad.
Saturday – Grab a partner for a fun 8k bike buy in + 4 rounds of DU, headcutters, K2E, & strict ring dips!!
Sunday Oly with Becca has been packed lately!! Come join the fun!
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RISE Look Ahead
Monday – Anaerobic Interval – 30 sec on/20 sec off
Tuesday – Strength Day!!
Wednesday – Glycolytic Interval – 40 sec on/20 sec off
Thursday – Glycolytic/Tabata Interval – 20 sec on/10 sec off
Friday – Aerobic Interval – 3 mins on/1 min off
Saturday – Strength Day!!
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We’re looking forward to an awesome week! As always, we’ll see you at the box!!
