If a Coach or Apprentice is doing this, it’s probably okay to interrupt them!
We are undoubtedly lucky here at the Zone to have so many helpful Coaches and Apprentice Coaches often loitering around in the gym during class times! On some occasions you may get to work out alongside these awesome Coaches and Apprentices during the WOD, or sometimes they may be on the edges of the gym warming up or working on a skill, and of course they can most reliably be found as the fearless leaders of your class!
Our Zone Coaches and Apprentices take pride in their workouts and performance. This is because it helps them to become better athletes, and in turn become better coaches for your benefit! Because of this, we ask that if you have a question you would like to ask while in the gym, please take notice of whether the Coach or Apprentice you’re approaching is absorbed in training or working out. If they are engaged, rather than asking them for assistance, please be sure to ask the Coach or Apprentice that is running the class to assist you instead. Or, if your question isn’t urgent, wait for the Coach to finish their workout or set, and approach them afterwards.
Your understanding and care is much appreciated! Thanks. 🙂
Today’s Workout
Buy In – Coach led med ball warmup, then work up to thruster and pullup weight in workout
WOD – “Quarter Gone Bad”
Five rounds for total reps of:
Thruster (95lbs/135lbs), 15 seconds
Rest 45 Seconds
Weighted pull-up (30lbs/45lbs), 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Total reps for all five rounds
Zone 4 – Scale pullups weight as needed
Zone 2 – Scale Thrusters to 75lbs/115lbs, scale weighted pullup to strict pullup
Zone 2 – Scale thruster to 65lbs/95lbs, scale to assisted pullup
Zone 1 – Scale as needed
Cash Out – Full body foam roll
