WOD

30

Oct

Wednesday October 31st

October 30, 2018

Happy Halloween! Morning classes will be run normally…. Generally there is nobody at that night classes on Halloween so it will be open gym from 4 to 7, you are more than welcome to do the wod. At 7 will be a long cardio fit class wod. THere is no mobility class tomorrow.

Warm up-
3 Rounds
Bike 10 calories
25 OHS with a pvc
24 Pass throughs
Grab a bar
0-2 Minutes 10 Power Position Snatch Grip High Pulls
2-4 Minutes 10 Power Position Power Snatches
4-6 Minutes 8 Hang Position Power Snatches
6-8 minutes 8 Overhead squats
8-10 Minutes 6 From the shin full or power snatch… TRY TO SQUAT

20 Minutes to build to one rep max snatch

Complete as many rounds as possible in 10 minutes of: This was an Age Group Qualifier in last years open but it was only 5 minutes. we are doing 10 minutes. Pick a weight you can go extremely fast with
9 handstand push-ups
6 burpees
3 snatches

Men: 165 lb.
Women: 115 lb.

Scroll for scaling options.
Post rounds completed to comments.

Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
12 push ups or 12 dumbbell presses
6 burpees
3 snatches

Pick a snatch weight that you can do 3 fast singles or 3 fast touch and go.

29

Oct

Tuesday October 30th

October 29, 2018

Warmup
4 Rounds
10 Push Ups
10 Cal Row
15 double unders or attempts.

Review Handstand Holds and walk. Try to get upside down today if you can. You will have 20 Minutes at the end of class to work on any skill or strength you want. We want max effort on this wod so there is no strength today. Quick note.. the wod is not the time to practice double unders if you dont have them. scale so you can keep moving the entire tim.

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post rounds completed to comments.

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

28

Oct

Monday October 29th

October 28, 2018

Warm Up- 2 Rounds
run 400m
25 Air Squats,
Go over a perfect back squat with the coaches as we are starting to get into heavier weight
2 sets of 10 empty Bar Backsquats
Then 2 or 3 sets of 7-10 building up to your 20 rep back squat weight for the day. This is session 5 of squats and milk
14 Minutes to complete

Wod today is an age group qualifier from last year.

AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

Scroll for scaling options.
Post time to comments.

Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.

27

Oct