Daily WOD – Jan 9, 2021

Welcome Drew!

Workout of the Day

Partner Interval AMRAP in 18 minutes of:

  • 30 double unders
  • 15 wallballs
  • 7 toes to bar (10 advanced)

WOD Notes:  For this partner interval, partner 1 will complete double unders, then partner 2 will complete wallballs, then partner 1 will complete toes to bar.  Continue alternating each movement for 18 minutes.  The double unders and toes to bar should never take more than 30 seconds, the wallballs should never take  more than a minute.  If you are confident you can string 10 T2B for several rounds, you should probably go to 10 instead of 7.

Schedule Note: Let us help you fight COVID with some extra Vitamin D! Coach Dave and Erin are offering a series of trail runs / hikes on Sunday mornings at 11:30am. All levels and abilities are welcome!! The run will be anywhere from 4-6 miles, depending on athletes and weather. There will be a separate hiking group. The series will go through February (except for 2/7), with the possibility for extension. Meet at 11:30am at the Schuylkill Canal Park/Lock 60. (Coordinates: 40°08’44.2″N 75°30’28.5″W – enter into any browser.) Please register in Wellness Living so we know who to expect. It’s FREE and guests are welcome!

For those interested in using this series to train for some actual trail races, consider these two events:

  • ChillyCheeks 11k Trail Run, February 7 (link here to register)
  • Ugly Mudder 9K Trail Race, March 7 (link here to register)
Email Coach Dave with any questions at davidboelker@hotmail.com.
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This Post Has 3 Comments

  1. My bad. Coordinates work in any map app.

    1. Does this start tomorrow?

      1. Yes it does!

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