Daily WOD

WELL THAT WAS FAST, I FELT LIKE I JUST SAID YESTERDAY THAT WE’RE OPEN FOR NOW.

NOW THAT WE ALL HAVE MORE TIME THAN WE KNOW WHAT TO DO WITH.
I AM SURE THAT EVERYONE WILL COME BACK TO THE GYM WITH PERFECT DOUBLE UNDERS.

MY ADVICE FOR THE SHUT DOWN IS…  DON’T GET FAT, THROW OUT ALL YOUR BAD FOOD AND KEEP BUYING QUALITY FRESH FOODS.  USE THIS TIME AS A 2 WEEK GOAL TO GET YOUR DIET GOING ON THE RIGHT TRACK.

SKILL:

PLANK FOR TIME
SEE HOW LONG YOU CAN HOLD A PLANK WITHOUT COMING DOWN
IS THERE A WAY WE CAN POST OUR SCORES OR SOMETHING SO WE CAN ALL SEE ?
IS THERE ANYTHING LIKE THAT OUT YET!

WORKOUT:

100 BURPEES FOR TIME
SEE HOW FAST YOU CAN COMPLETE 100 BURPEES

I’M SORRY TO IMFORM YOU ALL THAT WE WILL BE CLOSING AS OF NOW.
I KNOW THE GOVERNOR SAID EVERYONE CLOSED AS OF 8PM AND SOME ARE NOT SURE OF WHO SHOULD CLOSE AND WHO CAN STAY OPEN BUT I FEEL LIKE IT’S SUPER IRRESPONSIBLE IF WE STAY OPEN AND IGNORE THE PART THAT WE SHOULD BE DOING.

SO AS OF NOW WE ARE CLOSED, I WILL POST A HOMEWOD FOR TOMORROW AND MOVING FORWARD.
SORRY FOR ANY ISSUES THIS HAS CAUSED BUT LETS JUST GET THIS THING BEHIND US AND MOVE ON!

AS FOR NOW THE GYM WILL BE OPEN, I WILL LET YOU KNOW DAILY WHAT THE SITUATION WILL BE REGARDING THE GYM.

DIS IS SOME CRAZY ASS SHIT!
I KNOW MOST KIDS HAVE OFF FOR THE NEXT TWO WEEKS, UNFORTUNATELY I AM GOING TO HAVE TO ASK THAT NO KIDS BE BROUGHT INTO THE GYM.

ACCORDING TO THE INFO ROAMING AROUND KIDS ARE GREAT CARRIERS OF THE VIRUS AND DON’T GET SICK THEMSELVES FROM THE VIRUS.

PLEASE IF YOU HAVE ANY SYMPTOMS AT ALL STAY HOME AND DON’T TRY AND “SWEAT IT OUT”.

WHEN YOU COME INTO THE GYM PLEASE WASH YOUR HANDS BEFORE TOUCHING ANY EQUIPMENT.

I’LL ALSO POST A HOME WOD IN CASE YOU’RE NOT ABLE TO MAKE IT TO THE GYM.

LIFT:

BACK SQUAT
20 REPS

WORKOUT:

3 ROUNDS
25/18 CALORIES BIKE
21 THRUSTER @115/75
21 PULL UPS
25/18 CALORIES
15 THRUSTER
15 PULL UPS
25/18 CALORIES
9 THRUSTER
9 PULL UPS

HOME WORKOUT:

SKILL:

HANDSTAND HOLDS 6 X 30 sec, with 1 min rest
If the 30 seconds are easy do 16 shoulder taps  8 each arm

WORKOUT:

IF YOU HAVE ANY PIECE OF CARDIO EQUIPMENT AT HOME
PERFORM THAT FOR WHATEVER IS EQUIVALENT TO HALF A MILE

THEN…  50 SIT UPS
THEN…  50 SUPERMANS

PERFORM THIS 3 TIMES
SO IT LOOKS LIKE THIS:
800 METER RUN
50 SIT UPS
50 SUPERMANS
3 ROUNDS

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.