Wednesday, June 18
“When the whole world is silent, even one voice becomes powerful.”
—Malala Yousafzai
Announcements
Ben is on vacation next week (23rd-27th). 7:30 AM class is moving to 7:00 AM (next week only) to allow Kelly to cover and coach. Thanks, Kelly!
Coach Dana is hosting his annual Summer Solstice gathering at his amazing farm this coming Saturday. All Pisgah members are invited! Scroll to the bottom of this page, below the WOD info, to see full details.
Warm-up
2 minutes of jogging, biking or rowing
20 seconds of banded marching
90 seconds of jogging, biking or rowing
20 seconds of banded marching
1 minute of jogging, biking or rowing
-then-
3 sets, not for time, of:
20 seconds of jump rope
10 box step-ups and step-downs
5-7 hip & back extensions
10 squats (squat therapy style)
Strength/Skill
For quality:
20 Box Jumps, pick height
Then:
Back Squat 1x3 at 80% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x7 at 70% 1RM
Back Squat 1x9 at 65% 1RM
Back Squat 1x11 at 60% 1RM
Rest as needed between sets.
WOD
Alternating EMOM 18
Min 1: Turkish Get-Ups (For quality. Focus on one arm of get-ups during each minute. Alternate arms each time you come back to the station)
Min 2: Sled Push/Drag (For quality. Try and keep moving during the minute)
Min 3: Rest
Cool Down
Kneeling Lay Back
Hold 1-2 minutes.
Glute Stretch
Hold 1-2 minutes per side.
Summer Solstice Gathering Info
Greetings Fam! We hope everyone’s having an amazing Spring! We are coming up on our 6th annual Solstice Gathering on June 21! Come enjoy this celebration of community and the sweet transition into Summer! Buddhagraph Spaceship will be providing the vibes! This is potluck style, so please bring a dish to pass. We will be grilling and smoking up a bunch of stuff for everyone as well! No dogs, please, as we have a working farm. Camping is welcome and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
3pm- til
45 Sandymush Creek rd
Leicester, NC 28748
From Asheville: when you take a right onto Sandymush Creek Rd, park In field directly across from little white church (Paynes Chapel) Park in the Front field!