8am Run Club
Its been awhile so how about running some 400’s over on the post office road. 6-8 if you hate running, 10 if you love running. 90 second break between.
OR Run a 5k for time. Push the pace.
9am Mobility
10 am Partners, split how you want
Buy in 100cal row
100 wall balls
50 Lunges (unweighted)
100 Kb Swings 55/35
50 Lunges
100 wall balls
5o lunges
100 Kb swings
50 lunges
100 Wall balls
Cash out 100 cal bike
Warm up will start with bar work at the top of the hour. be there early if you need to mobilize.
0-1 Minute 10 Power Position Power Snatch
1-2 Minutes 5 Hang Position Power Snatch plus 1 OHS
2-3 Minutes 5 from the shin plus ohs
3-4 Minutes 8 full snatches with empty par
Coach will start clock. You have 20 minutes to work to a heavy set of this complex
1 Power Snatch from the floor
1 Hang Squat snatch
2 OHS
*New athletes do 10 minutes of practicing snatches and 10 minutes of practicing OHS
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb from seated
12 bench presses
Men: 115-lb. OHS and bench, 15-ft. rope
Women: 75-lb. OHS and bench, 15-ft. rope
Scroll for scaling options.
Post rounds completed to comments.
Compare to 140816.
Related:
• The Overhead Squat: Simple Yet Nettlesome
• The Legless Rope Climb
Scaling
This is a longer Hero WOD that presents challenging movements and a huge
demand on the shoulders. Reduce the loading and pick a challenging
modification for the rope climb.
Intermediate Option
Complete as many rounds as possible in 28 minutes of:
9 overhead squats
1 legless rope climb
12 bench presses
Men: 95-lb. OHS and bench, 15-ft. rope
Women: 65-lb. OHS and bench, 15-ft. rope
Beginner Option
Complete as many rounds as possible in 20 minutes of:
9 overhead squats
1 rope climb, lying to standing
12 bench presses
Men: 45-lb. OHS and bench
Women: 35-lb. OHS and bench
S
Little run/Light light light deadlift warm up.
Most of this wod will be done outside.. bring your SPF 90 if you get sunburned easy. Why do we do Wods like this? Remember the snatch wod with the 200m meter run… it’s to help teach how to push the pace on running instead of using it as rest.
4 Rounds
Run 200 (test your 200 time for the wod, we will have a true 200 mark)
10 Light dead lifts
Get done quickly and start in our strength
5 sets of 3 deadlifts
Looking for 90 to 95 percent of 1rm
5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees (can you make it to the 2nd set of burpees each round)
Rest 3 minutes between rounds.
Scroll for scaling options.
Post number of burpees completed after the sprint each round to comments.
Related:
• The Burpee
• Single-Under Warm-Up
Scaling
Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.
Intermediate Option
As Rx’d.
Beginner Option
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees
Rest 3 minutes between rounds.
Warm up-
3 quick round of
10 cal
5 Pull ups
10 push ups
15 squats
Strength
Back squat
5 sets of 3, or Newer athletes that are using lighter weight, 5 sets of 7
If you are doing 5 sets of 3 this should be at 90 to 95 percent
Wod
Chelsea
Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
If you’ve finished the workout before, this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.
Scroll for scaling options.
Post results to comments.
Compare to 150904.
Related:
• The Kipping Pull-up
• The Push-up
• The Air Squat
Scaling
For intermediate athletes, this benchmark has a built-in scale by
requiring you to continue after you fail to meet the interval. Newer
athletes should modify the movements and reps but try to maintain a
similar interval structure.
Beginner Option
Every minute on the minute for 20 minutes perform:
3 jumping pull-ups
6 knee push-ups
9 squats
If you fall behind the clock, keep going for 20 minutes and see how many rounds you can complete.
Warm up. Row 5 minutes, meet at the board
Bring sally up overhead squat version with pvc pipe. Want to spice things up…do SOTS presses during your hold
Strength-
5 sets of this press complex we did a few weeks ago. Try to go heavier. Build up in weight
1 strict press, 2 push press, 3 push jerk.
* think about which version you want to use for the workout
Wod
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Post time to comments.
Related:
• The Push Press
• The Push Jerk
Scaling
Choose a load that is heavy but still can be done unbroken in the
beginning. Keep it light enough that you don’t get bogged down and can
continue to run hard.
Intermediate Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads
Men: 135 lb.
Women: 95 lb.
Beginner Option
3 rounds for time of:
Run 400 meters
10 shoulder-to-overheads
Men: 95 lb.
Women: 65 lb.