5 Sets:
Shoulder Press 4-6 @ 32×1
Bent Over Row 10-12 Reps @ 32×2
Rest 60 sec
7 Rounds:
7 Toes to Bar
7 Ground to Overhead 95/65
Rx+
7 Rounds:
7 Chest to Bar Pull Up
7 Ground to Overhead 135/95
This was the view of the gym yesterday at 5:15. I am thinking maybe it’s time to run a Groupon special. Actually no. But I will try to program running workouts more often on hot days. Easiest afternoon of coaching I’ve had in months. More running, more members, fewer attendees sounds like a good business plan right?
All joking aside, we had a great turn out for morning classes yesterday, but it’s always good to bring up a few points when we see an obvious aversion to running. Cherry picking WODs will ensure that you do not get the best results possible out of this program. If you avioded running because you don’t like it, shame on you. If you avoid running because of an injury, ache or pain, remember that we always encourage individuals to scale movements, volume and intensity to appropriate levels. We have rowers, AirDynes, Sleds, and skiers that could all provide the stimulus of yesterday’s workout without aggravating running related injuries.
Our business plan is to keep the same people here as long as we can based on the results they get from performing varied functional movements at relatively high intensity. Most of you can and need to run, and all of you need to do intervals such as yesterday’s workout. Keep in mind always that the WOD you want to skip is the one you need the most.
