Mon, Nov 18, 2024

Wod

1) 15 mins to find heavy complex:

2 power cleans + 2 squat cleans

2) Every 2:00 x 12 sets (3 of each)

Set 1: Echo Bike cals Rx1 20/16 Rx2 18/14 Rx3 15/12

Set 2: 10 deadlifts + 10 hang cleans + 10 front squats Rx1 155/105 Rx2 135/85 Rx3 115/65

Set 3: Shuttle Runs (D/B =1) Rx1 10 Rx2 8 Rx3 6

Set 4: Wallwalks Rx1 7 Rx2 5 Rx3 4

Tues, NOV, 12, 2024

WOD

1) 3 RFT

Row 250/225m

20 One arm DB snatch Rx1 70/50, Rx2 60/40, Rx3 50/25

20 HSPus Rx2 12 HSPus , Rx3 20/15 push-ups

2) Shoulder Press

5 x 2 ascending

3) 11 min Amrap

10 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55

20 Box jump overs 24/20

10 Hang Clean /Jerk - same

5 Burpees over Bar

Fri, Nov 8, 2024

Wod

1) 8 min EMOM:

Shuttle Run d/b Rx1 6 Rx2 5 Rx3 4

15 Single arm Hang Clean and jerks

15 Single arm Hang Clean and jerks (on other arm)

10 Turkish sit-ups with db

Rx1 45/25 Rx2 35/20 Rx3 25/15

2) Bench

10-8-6-4-2 ascending

3) 8 min EMOM

Bar hang Rx1 :40 Rx2 :30 Rx3 :20

Handstand hold against wall Rx1 :40 Rx2 :30 Rx3 :30 plank

Wed, Nov 6, 2024

Wod

For Time:

Buy in: 800 meter run with Sandbag or Wallball Rx1 30/20# Rx2 20/14#

40 ground to overhead with plate Rx1 45/35# Rx2 35/25

1000/900m BikeErg

30 ground to overhead

1.0/.9km Echo Bike

20 ground to overhead

1000/900m BikeErg

10 ground to overhead

Cashout 800 meter run with sandbag or WB

*Rx+ with a vest 20/14

Thurs, Oct 31, 2024

No 6:30pm class today

WOD

1) Back Squat

4x2 ascending

2) “Humans vs Zombies”

For Time:

400m Run

50 air squats

40 sit-ups

30 step ups 24/20”

20 burpees

10 pushpress Rx1 135/95 Rx2 115/75 Rx3 95/65

20 front squats

30 hang cleans

40 deadlifts

50 over the bar hops

400m Run

*Humans start the workout in the first group at 0:00, and then the zombies start at 3:00 and try to catch them through the workout.  If a human gets caught by a zombie they have to do 20 burpees at the end of the workout.  If a zombie does NOT catch anyone, they have to do 20 burpees at the end. The only people that do not have to do burpees is if a zombie catches a human or a human does not get caught by any of the zombies. Humans and Zombies will be determined by the coach. People can volunteer to be a zombie or they will be selected randomly. There will be on average 1 zombie for every 3 humans(this may be adjusted due to class size).