Voting Day, Gymnastics & EMOM
Tuesday June 3rd is voting day. It’s our civic duty to get out and vote! Imagine living in a country where there is no representation in your government, where you have no say, where your vote does NOT count! Not only do we live in the lovely Napa Valley, but we get to participate in the civic process. Execute that priviledge, and go to your polling station today.
-Beth
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Tuesday’s WOD
Pulling and Ring work. Work the goat!
Spend 10 minutes on the following Wall Ball Protocol: Use light ball, and start and see how long you can continue hitting these milestones:
30 seconds:
12 shots
1 minute:
25 shots
1 ½ minutes:
37 shots
2 minutes:
50 shots
2 ½ minutes:
62 shots
3 minutes:
75 shots
3 ½ minutes:
87 shots
4 minutes:
100 shots
4 ½ minutes:
112 shots
5 minutes:
125 shots
5 ½ minutes:
137 shots
6 minutes:
150 shots
On failure (falling behind), rest and try again. Over
time you want to get where you can do 150 shots in 6
minutes or less.
WOD
Every 1 min for 20 mins do:
3 Muscle-ups
12 Wall Balls
– Scale the wall ball load up as needed for additional challenge – Continue this EMOM until cannot complete the reps anymore within the minute. If you reach failure, rest the following minute and then try again until 20 minute time gap. Stop if you get to 20 consecutive rounds.
Cash Out: Happy Stars 1 minute x3, .30 rest between efforts
2014 06 02