W.O.D. Friday 6/1/18


W.O.D. Friday 6/1/18

Our next monthly cause!

This June, we are partnering with buildOn to provide bricks to build schools in developing nations! Every 6 check-ins will provide one brick to build a school in Malawi!

The hashtag this month is #bricks4schools.

buildOn’s mission is to build schools in villages that historically have had no adequate school structure. buildOn has built more than 1000 schools in seven countries around the world: Burkina Faso, Haiti, Mali, Malawi, Nepal, Nicaragua and Senegal. This month, check-ins at our location are going towards building a school in Malawi.

If you want to learn more about buildOn, you can check them out at http://www.buildon.org.

Strength – 20 minutes

Find your 1 rep max back squat

*There will be two chances for this.  Today and Monday.  If you miss, you can make it up on Monday.  If you are unhappy with today, you can try again on Monday as well. 🙂

*For newer members, make sure to track this so you can gauge your fitness over time in various way!  Download the Sugar WOD app on your enter it in.

*For those who have been around and also completed most, if not all of this back squat cycle, be prepared for success.  Stay tough under that bar, and aim high!    RING THAT PR BELL!

Conditioning WOD – 10 minute running clock

*Both of these WODs have 30 reps total possible.  Your score is how many you complete out of the 30 reps during the song.  If you miss a rep or pause too long, that is one less rep you now can count. You will have 2 scores.  One for back squats, one for the plank.  See below.

0:00 – 5:00 – “Bring Sally Up” w/ back squats

Listen to the song “Flowers” by Moby which is known as “Bring Sally Up”

They say “down” you stay down, until they say “up” then come up, and so forth…Back Squat 135/95

Check it out in the video below…

WOD 2 – 5:00-10:00 “Bring Sally Up” w/ plank

Same as above except now the plank. RX- you can never touch your knees or allow your booty to be high in the air.  Watch video below. (plank on elbows, then up to hands and back down accordingly)

*Scaling – either try to complete as written and scale as you go, touching your knees occasionally and skipping reps OR complete this on your knees and elbows and move back and forth to your hands OR stay on your knees and hands the whole time (abmat under knees if it hurts), and rest as needed

Post 3 scores today!  Your 1 rep back squat, reps completed on Back squat Bring Sally Up and reps completed on plank!