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.

Sean Gallagher’s speed and strength on the track helped him on the soccer field too — and now at the US Naval Academy.

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