One last reminder that this Friday night is the 5k Trail Run at Flander's Nature Center in Woodbury. Our regular night classes (5:00pm Open Gym & 5:30pm Class) are cancelled for the evening and both Mikey and myself will be running this year. We're hoping to see a few familiar faces from Strongtown at the race!
Coach Glassman once said "regularly learn and play new sports"...which was an eloquent way of telling people to step outside their comfort zone. With our Summer Swim WOD starting this Saturday and the race going Friday night we have some amazing opportunities to do just that.
Fair warning that this is an evening race and a good portion of it is in the woods. Bug-spray is not only suggested but highly recommended.
WORKOUT OF THE DAY: BARBELL WOD SAMPLER - DAY 2 (TO INTENSITY & BEYOND)
Snatch
- 4 x 2 @ 85% of 1RM
- Next Friday: 5x1 @ 90%
Front Squat
- 4 x 3 @ 60% of 1RM
- Focus on speed, try to increase weight 10lbs from last week
Core / Complex
- Day 1: 2 Sets of 10 GHR's or Back Extensions + 6 DB Split Squat (each leg - rear leg raised)
- Day 2: 2 Sets of 10 YTW's (go light) + 10 Chin-ups
6/8/16
