Daily WOD

I KNOW IT’S UNCOMFORTABLE HAVING TO STAY AWAY FROM EACH OTHER WITHOUT SOMEONE MAKING IT ACCEPTABLE, SO HERE I AM TO MAKE IT ACCEPTABLE.
WHEN YOU COME IN TO THE GYM FROM NOW TILL THIS THING IS DONE, STAY THE FUCK AWAY FROM EVERYONE.
NO FIST BUMPING, NO HANDSHAKES, NO HUGS, NO ELBOW BUMPING, I AM SAYING NOW IT IS IMPLIED THAT WHEN WE LOOK AT EACH OTHER WE ARE SAYING “HELLO, HOW ARE YOU”.

DO NOT GO WITHIN 6 FT OF EACH OTHER WHEN YOU ARE IN THE GYM, THIS DOESN’T MEAN I DON’T LIKE YOU IF I DON’T GO NEAR YOU, OR DOES IT!  AHA, NOW YOU WILL NEVER NOW!
SO, IF YOU ARE IN THE GYM (AND YOU SHOULD ONLY BE THERE IF YOU FEEL 100% HEALTHY) DO NOT GO NEAR ANYONE ELSE, IF SOMEONE IS SITTING DOWN SIT SOMEWHERE ELSE.
DO NOT GO NEAR EACH OTHER.
WE GOT THIS?  PLEASE DO NOT IGNORE THIS REQUEST AND PLEASE DO NOT FEEL LIKE YOU HAVE TO SHAKE SOMEONES HAND.
WE CAN MAKE THIS A WONDERFUL, LOVING PLACE IF WE JUST IGNORE EACH OTHER AND IGNORE THE FUCK OUT OF EVERYONE!

THANK YOU FOR BEING VERY DILIGENT IN WIPING DOWN THE EQUIPMENT AT THE GYM.
BETWEEN US USING THE CLOROX WIPES AND THE GYM CLEANING WE SHOULD BE ABLE TO
STAY CLEAR OF THE VIRUS.

ANOTHER THING I ASK IS THAT IF YOU DO HAPPEN TO FEEL LIKE CRAP WHETHER IT BE A COUGH OR FEVER OR
COLD SYMPTOMS THAT YOU STAY HOME AND BE COURTEOUS TO YOUR TRAINING PARTNERS.

*THE OLYMPIC LIFTING CLASS IS CANCELED TOMORROW, HAVING NOTHING TO DO WITH THE VIRUS
AND MORE TO DO WITH NICKS’ DAUGHTERS BIRHTDAY PARTY THERE’S NO REASON TO THINK SILLY THOUGHTS.

TRY AND STAY HEALTHY, WASHING YOUR HANDS AND NOT PICKING YOUR NOSE HELPS A LOT.

LET ME KNOW IF ANYONE NEEDS HELP WITH ANYTHING, I’LL DO WHAT I CAN TO HELP.

LIFT:

BENCH PRESS
5-5-3-3-3-2-2-2

WORKOUT:

METCON (7 Rounds for time)

EVERY 3 MINUTES :
20/15 CAL. ASSUALT BIKE (Sprint!!!)
3 POWER SNATCH  (165/115)
IF YOU WOULD RATHER GO LIGHTER, THE WEIGHT IS: 115/65 AND THE REP SCHEME IS 7 REPS INSTEAD OF 3

* Goal is Sub 1:00
* Time Cap each set 2:00

LIFT:

20 REPS SQUATS

WORKOUT:

EVERY 3 MINUTES FOR 30 MINUTES
COMPLETE
19/15 CAL ROW
19/15 WALL BALLS @20/14

LIFT:

CLEAN AND JERK
5 MIN AMRAP
COMPLETE AS MANY CLEAN AND JERKS AS POSSIBLE IN 5 MIN @165/105

WORKOUT:

8 MIN AMRAP
200/175 METER ROW
20/15 PUSH UPS

REST 2 MIN

8 MIN AMRAP
200/175 METER ROW
20 AB MAT SIT UPS

LIFT:

SUMO DEADLIFT
5 X 5
5 REPS EVERY 75 SECONDS

WORKOUT:

10 RDS
3    HANDSTAND PUSH UPS
6    STEP UPS WITH 50/30 LB DUMBBELLS
12  GHD SIT UPS

IN CASE YOU HAVE NOT HEARD THERE IS SOME KIND OF BAT FLYING AROUND SPITTING ON EVERYONE CAUSING A PANDEMIC AMONGST THE HUMAN RACE.
UNTIL THIS BAT IS CAUGHT THERE WILL BE NO REST FOR THE FIRST RESPONDERS OF THE WORLD.
JUST SO YOU KNOW I HAVE TAKEN ALL PRECAUTIONS TO ASSURE THE GYM IS CLEAN AND FREE OF GERMS AND WELL, BATS!
I HAVE HAD THE CDC COME IN AND SWEEP THE GROUNDS, THEY HAVE GIVEN ME THE GO AHEAD TO RESUME WITH BUSINESS AS USUAL.
I HAVE ALSO FOUND 4 CONTAINERS OF CLOROX WIPES.  I’M HOPING THIS WILL HOLD US OVER TILL THE NEXT SHIPMENT COMES IN.  UNTIL THAT HAPPENS PLEASE USE THE WIPES WISELY KNOWING THAT YOUR FELLOW WORKOUT PARTNERS ALSO NEED SOME WIPES AFTER YOU.

PLEASE BE SURE TO WIPE DOWN ANY AND ALL THE EQUIPMENT YOU HAVE USED WITH A WIPE OR SOME FORM OF ANTIVIRUS SPRAY, THANK YOU FOR YOUR COOPERATION AND I WILL KEEP THE GYM AS CLEAN AS IT NEEDS TO BE TO KEEP THOSE LITTLE BEEDY EYED FLYING RATS OUT OF THE ESTABLISHMENT!  HOPEFULLY IF WE ALL DO OUR JOBS KEEPING THE PLACE CLEAN WE WON’T HAVE TO CALL IN ACE VENTURA THE PET DETECTIVE TO SEIZE THE DISGUSTING ANIMAL!

PLEASE BE SAFE OUT THERE, WEAR YOUR MASKS, GLOVES, LONG RAIN COATS, GOGGLES AND ANTI-BAT SPRAY.

DON’T LET THE NEWS FRIGHTEN YOU INTO STAYING HOME AND NEGLECT YOUR TRAINING!

LIFT:

THIS IS THE 6TH WEEK OF THE 20 REPS SQUATS.
SO ADD SOME WEIGHT AND BUCK UP CAMPER!

WORKOUT:

WITH A PARTNER COMPLETE:
200 CALORIES ON THE BIKE
200 SWINGS @55/35 (OVERHEAD)
200 TOES TO BAR
1 PERSON WORKS WHILE THE OTHER RESTS.
FOR EXAMPLE:
1 PERSON SPRINTS 10 CALORIES THEN THE OTHER SPRINTS 10, ETC..
GO THROUGH THE WHOLE WORKOUT LIKE THAT.  EACH PERSON SPRINTS
THE WHOLE TIME.

LIFT:

BENCH PRESS
WITH A PARTNER ALTERNATE
7 REPS EACH
TILL 49 REPS EACH ARE COMPLETE
THE 8TH  SET LOWER THE WEIGHT BY 50% AND COMPLETE AS MANY REPS AS POSSIBLE

WORKOUT:

*****500 METER ROW
21 BOX JUMPS @30/24
21 DEADLIFTS @225/135
*****500 METER ROW
15 BOX JUMPS @30/24
15 DEADLIFTS @225/135
*****500 METER ROW
9 BOX JUMPS @30/24
9 DEADLIFTS @225/135

LIFT:

BACK SQUAT
20 REPS
ADD WEIGHT

WORKOUT:

5 x 3 MINUTE ROUNDS EVERY
RESTART EVERY 4 MINUTES
3   MIN AMRAP 1 MIN REST
5   ROUNDS OF:
3   POWER SNATCH @165/115
6   PUSH UPS
9   AIR SQUATS

SKILL:

MUSCLE UPS
PRACTICE

WORKOUT:

EVERY 3 MIN (10 rds)
10 T2B
10 BAR FACING BURPEES
10 THRUSTERS (95/65)