Workout of the Day
WET HOT AMERICAN THROWDOWN
Coach Katie’s Maternity Leave edition
9 Rounds for Time
8 Devil’s Cleans (50/35/20lb)
22 Calorie Row/Ski/Bike
40m Single Arm Farmer’s Carry (50/35/20lb)
Notes
From Coach Katie!
“This workout I’ve written symbolizes some of my favorite things. I’m known for writing spicy grinder pieces, which felt only appropriate because as we know, pregnancy is a marathon both mentally and physically. I LOVE power cleans, burpees, and strongman everything. The workout structure is dedicated to my due date and the length of time I hope to spend creating this baby, no more no less!!! lol
-9 months: 9 rounds
-8/22 is my due date: 8 devils clean, 22 cal machine
-40 weeks: 40M farmers carry”
Devil’s Clean: 1 DB in each hand. Use a load you can move through 8 reps unbroken for most, if not all, of the workout. To scale, remove the push-up from some or all of your reps.
Machine: Scale for a < 2:00 effort.
Carry: Use one of your DBs, traveling a total distance of 40 meters, trading arms as desired throughout. If you are going lighter on the Cleans and want to carry heavier, use a KB instead.
Timecap: 40 min
Programming Template: Week 5/8
Scenes from last years WET HOT
Tributes wanted for the Dunk Tank!
We’ve got a handful of people who have volunteered for the dunk tank, but we need more. Honestly just show up and we’ll get you in it, we’re keeping it casual and fun! See you tomorrow! Dunking starts around 9am
Katie Simpsons Show tonight 🎤
Visiting CrossFit coach Katie Simpson is performing tonight at Silvana on 116th street. See details here!
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