1st “Workout Of The Week” (WOW) Posted
Each week this summer, a new “Workout of the Week” will be posted.
All players trying out this fall should take the challenge. You can do it in small groups; the captains will also set a day and time for those wishing to do it with larger numbers. If you’re not in Westport, do a similar workout on your own.
Email your running times to dwoog@optonline.net. Top 3 times overall, and top time by grade, will be posted.
Workout of the Week (WOW) for June 23-29.
Compo Beach Workout
Hard run from the Hillspoint jetty to the cannons
under 4 minutes = ok
under 3:30 = expected
under 3:00 = respected
under 2:45 = “Sean Gallagher” status
Rest 2 minutes
30 body weight squats
20 push-ups
10 jumps up onto the wall next to the cannons
Then: hard run from the cannons to the jetty by Hillspoint
Same time expectations as above
Rest 2 minutes
30 body weight squats
20 push-ups
10 jumps up onto the jetty
Rest 2 minutes
REPEAT cycle 2 more times to make it 6 Compo Beach runs and 6 sets of 30 squats, 20 push-ups and 10 wall jumps.
The 2013 season is not far away. Fitness and toughness counts! Take the Workout of the Week challenge!
![Sean Gallagher's speed and strength on the track helped him on the soccer field too -- and now at the US Naval Academy.](http://staplessoccer.files.wordpress.com/2013/06/sean-gallagher-track.jpg)
Sean Gallagher’s speed and strength on the track helped him on the soccer field too — and now at the US Naval Academy.