Notes and rants from your coach...
- If you haven't noticed, the classes have been getting really crowded. Now more than ever, coaches need you to show up ON TIME for your workout. If you are not ready to be coached at the official start time, then you are not working out in that class. We're not being mean; we just have a rigid schedule to follow to get everyone out on time.
- Please check in at the desk in Halsey before you report to the workout. The numbers matter to management.
- Shut up while the coaches are coaching. Save social hour for after the WOD.
- Start setting up the equipment you need for the workout. If you don't know what to get, ask a coach. Remember the guidelines for equipment (only 3 bars at a time from the weight room, 85# or less goes on a body pump bar). Hey guys, girls like to use the big bars too and do pullups from the high bar inside.
- Share equipment. That doesn't mean jump on something someone spent 10 minutes setting up for themselves without being courteous and communicating your intentions.
- Encourage others. Make everyone feel welcome and cheer them on, unless they tell you to f*&k off, which happens sometimes. Let the coaches do the coaching.
- Clean up after yourselves, and others. We've been really bad about this lately.
A WOD
12 Min AMRAP:
200m run (from the Rogue Bars to the end of the straight-away and back)
10 back squats (135/95)
B WOD
20 Min AMRAP:
400m run
40 air squats
Notes:
- A WOD is designed to be 20 min amrap of 400m run and 15 back squat, but reduced in time and reps due to expected class sizes. If time permits, coaches can run the 20 min WOD at their discretion.
- Expect to run this WOD in multiple heats. Keep yourself warmed up and ready to go.
- See rant #1.
- If you are not a proficient back squatter, you are doing the B WOD.
- Scaling option: go light with the body pump weight. Clean the bar and transfer over for the back squat.
- Get ready for a fun week!
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