Basic everyday WODs.
A.
Lunge Clusters
B. (repeat)
AMRAP in 2 minutes of:
12/9 Calories on Assault Bike
10 Kettlebell Swings (53 / 35)
Max Wall-Balls (20 / 14)
Rest 1 minute
Complete a total of 5 rounds.
FORTE CANOE TRIP next Saturday, August 31 on the Little Harpeth River in Kingston Springs.
THE PLAN:
-10a Class and 8a Open Gym are canceled on the Trip Day (sat, aug 31)
-We will instead have an 8:30a class (class is optional, but encouraged – you don’t need to do the class in order to go canoeing. Skip if you want to miss out on a pump)
-Class will wrap up at 9:30a
-We will get cleaned up and ready to leave and figure out who is carpooling with who (be smart here and have a plan)
-On the road by 10:00a
-Arrive at Foggy Bottoms Canoe at ~10:30a
-Hopefully be on the water by 11ish
DURATION:
Plan for 3+ hours, but you can always hightail down the river it to the finish point and they will take you back to your vehicle
WHAT TO BRING:
-water appropriate clothing and shoes
-food and beverage of your choice
-cooler for food and beverage
-water proof speakers
-positive auras and good vibes
HOW TO RSVP:
Wodify App > Schedule > Saturday the 31st > Reserve
I have reserved 25 canoes and each canoe will require 2 people (2 adults + 3 smaller children can fit in a single canoe)
$56 per canoe ($28 per person)
FRIENDS AND FAMILY AND KIDS WELCOME TO JOIN (my three stooges will be there)
If you don’t RSVP by early next week, or all the canoes get reserved, you’ll need to call Foggy Bottoms and make your own arrangements.
HOW TO PAY:
Wodify accouts will be charged
In teams of two, with only one person working at a time, complete:
400m Run*
then,
Five rounds of:
30c Assault Bike
30 Burpees
30c Ski
30 Toes to Bar
then
400m Run*
*Both run
A. (Repeat)
Four rounds:
30 Kettlebell Swings
24 Walking Lunges w Plate OH
16 Thrusters
Rest 3 minutes after each round
A.
Sandbag Carry
B.
Sled Pull
C.
Farmers Carry
A.
Deadlift + Rowing
B.
For time:
60c row
40 box jump overs
20 squat cleans
A.
Z Press
B.
AMRAP in 15 minutes of
5 Wall-Walks
10 Chest to Bar Pull-ups
200m Run
Rest exactly 1 minute after each round
Rx+ WFSHSPU, RMU
A.
Back Squat
B.
AMRAP in 10 minutes of:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Back Squats
Burpee Broad Jumps
Vessel Training Co. will be setting up shop tomorrow with shirts, hats, and other swag for sale. They will also have coffee for everyone. Vessel Training Co. is about taking greater care of your Vessel today so that you can create the outcome of the world tomorrow.
OFFICIAL:
Forte Canoe Trip is Saturday, August 31
Hope you can make it
In teams of two, with partners alternating movements, complete the following for reps:
A.
AMRAP in 8 minutes of:
20 Wall-Balls
Max Ball-Slams
Rest 3 minutes
B.
AMRAP in 8 minutes of:
20 Kettlebell Swings
Max Lunges w Plate Overhead (45 / 35)
Rest 3 minutes
C.
AMRAP in 8 minutes of:
20/15 Calories on Rower
Max Burpee Pull-ups
Partner A will complete 20 WB while Partner B completes ball slams. When Partner A finishes their swings, switch roles. Continue this format for Part B and C
A.
Overhead Squat
B.
40c Assault Bike
40 DB Squat Snatch
rest 2 min
20 DB Squat Snatch
20c Assault Bike
A.
Run 400m
B.
For time
700m Run
50 Abmat Butterfly Sit-ups
50c Ski
50 Abmat Butterfly Sit-ups
700m Run