Saturday 6-20-15 WOD (group led workout)

6-20-15 WOD Saturday Morning Starke Workout  

You asked for one so here it is!

For those of you who wanted to get together and hit up a workout on Saturday morning here is an endurance workout for you. If you want to get in on this the workout starts at 9am. All coaches are in a seminar all weekend (except for Kraus & Gilbert who took off to Costa Rica) so if you want to meet at Starke and have some fun together you are welcome to. 

Paul will be there at 8:45 grabbing some gear for the weekend so if you want to come and use the washrooms etc you are welcome to. Make sure you don't leave anything in the gym because you wont be able to get it if you need it ie. car or house keys. 

Starting at the gym at 9am athletes will run from Starke to Kimberly hill. It is recommended that you bring a backpack with some kcal and water and a place for your car keys as you will not be able to leave anything in the gym. 

Athletes will run from Starke to Kimberly hill STARTING AT 9AM and perform the following workout. 

Rest 5 Min once you get to the hill

30 Alternate pistols 1 hill run

Rest 2 min

30 Push Ups 1 hill run

Rest 2 min

30 Hollow rocks 1 hill run

Rest 2 min 

60 Alternate Lunges 1 hill run

Rest 2 min 

30 Burpees 1 hill run. 

*Hill runs are from the start of the gravel path all the way up the hill and around the lamp post on the west side and back down. Take your time and watch your footing on the way down. Use the descent as recovery and bust your ass on the way up!

 

Rest 5 min

Run back to Starke.

-If you can bring a watch or timer to time your rest  

-Make sure you stay hydrated and bring some nutrition. You may need it out there and should have some right when you get back

-Dress for the weather

-Bring your A game

-Take a photo and send it to me!