Home Blog Weekly WOD WODs for Week of 8/21/17

WODs for Week of 8/21/17

8/21/17

SOLAR ECLIPSE TODAY!   SOLAR ECLIPSE at 10:20 am!  9:30am CLASS WILL BE INTERRUPTED FOR THIS EXPERIENCE! Class will run long…prob until 11:30am with a break for the Eclipse. We will complete the WU and strength work, then break for the eclipse (to make viewing cards)….then we will warm up and skill review the DB snatches and perform the WOD after the eclipse is over.

Strength:

3 rounds x 15, 12 10 reps (add wt/difficulty each round and reduce reps)

  1. Plate chest press (standing or with air squat)
  2. Ring Dips
  3. DB Floor press

WOD:

For time:
Run 1200m
50 Alt DB Snatches 40/25
Run 800m
35 Alt DB Sntaches
Run 400m
20 ALt DB Snatches

These are one-arm snatches, alternating arms.

Scaling for running – Row 1200, 800, 400 or ride bike for 6 mins, 3 mins, 1.5 mins

 

8/22/17

Strength:

3 rounds x 15, 12 10 reps (add wt/difficulty each round and reduce reps)

  1. Strict Pull-up (wide grip)
  2. Bent over, underhand BB Row
  3. Ring row w/3 sec pause.

WOD:

“50 Shades”

For time:

100 Deadlifts 135/95, 115/75, 95,65

100 situps

100 push-ups

Complete each round with a 400m run (or 500m ROW)

Partition according to number of Deadlift reps completed, once you let go of bar, your round number begins, NO resting bar on ground or body.

8/23/17

Skill:

Review WOD moves and scaling options….spend a few mins practicing all….

Scaling: Burpee+step over plt, burpee and step up to box, burpees and lunge fwd (rather than jump)

WOD:

“Burpee love”

3 RFT:

14 Burpee Parallette Jumps

14 Situps

14 Burpee Box Jumps 24/20

14 Supermans

14 Burpee Broad jumps 6′

Run 400

 

STRIKING CLASS at 6pm!  

Come try something new! 

 

 

 

 

 

8/24/17

Strength:

3 rounds not for time:

1) 10 reps each leg – DB weighted lunges (in place)

2) 15 Goblet squats

3) 10 reps each leg – jumping lunges

WOD:

Squat of Choice

Front Squat, Back Squat, or Overhead Squat

5-5-5-5-5 reps (use racks)

Perform 10 of each squat w PVC, then 10 of each squat with empty bar before starting sets

 

8/25/17

Coach Crystal’s Birthday!  Hopefully you made it to the birthday WOD last weekend because she skipped town for this weekend!  

Strength:

3 rounds x 10 reps each:

  1. DB Bicep curl w/ shoulder press
  2. Reverse forearm curls (DB) – kneeling, w/forearms on box/bench
  3. Behind the back forearm curls with DB (standing)
  4. Beat swings (fwd+back = 1)

WOD:

For time

21-15-9 reps for time of:
handstand push-ups
Kipping Pullups

Scaling:
HSPU – Box HSPU, elbow breaks at wall (with or without plt), standing DB Presses
Kipping PU – Jumping PU or Beet swings

 

 

 

 

 

 

 

OPEN GYM TONIGHT 5 – 7pm

Come do the WOD or work on another WOD or skill

Coach on the floor  

Starting Sept 1, we will be starting our “Friday Night Hopper” WODs.  This will be a chance for all athletes to participate in creating a WOD.  Stay tuned for more info! 

8/26/17

Skill:

Review WOD and perform 2 sets of 5 ea practice reps.

WOD:

“Kelly”

5 rft:

Run 400 M,

30 box jumps 24/20,

30 Wall balls 20/14

 

 

Listed below are 6 “Cardio” or “Met Con” workout options that can be done at the gym during regular classes.  We are including these options to encourage athletes to increase their cardiovascular capacity. We recommend completing 2 or more of these “cardio” workouts per week outside of regular WOD classes.

Pick one, they all take about 30-40 mins.  With warm up and cool down, each one should be able to completed during a 1 hour WOD class. Complete a dynamic warm up of 5-10 mins of R,R,R, or R (on your own or with the class) before each cardio option and walk 200+ M after the workout to cool down!

OPTION 1:

AMRAP 40
Row 500 meters  Strong pace!
100 double-unders

OPTION 2:

4 rft
Lunge 100 meters   Fast, steady pace!
Run 300 meters

OPTION 3:

Lunge 200m  Fast, steady pace!
complete 3 rnds Tabata on bike, 1min rest between rnds*
Lunge 200m  Fast, steady pace!

* ride as hard as you can for 20 secs and stop completely for 10 secs.  Use red BRAKE on bike to stop!

OPTION 4:

Row 1000M    Strong and hard!
Complete 3 rnds Tabata on bike, 1min rest bw rnds
Row 1000M     Strong and hard!

OPTION 5:

AMRAP 30

Row 500 M as hard as possible!

Run 800 M

OPTION 6:

Run to the Base of the Summit

Strong, powerful Walk to the Top and back x 2

Run back to the gym

~Approx 40 mins