WODs 9.4.18 - 9.7.18

Hope everyone is having a great Labor Day! 

Tuesday

Warm up Link 

Mobility

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

In this EMOM-style workout, athletes will have the whole first minute to complete 10 hand release push-ups and 20 double unders. The rep number or variation athletes choose on the push-ups should be something they can complete 20+ repetitions unbroken when fresh and within 2 sets during the workout. The variation on the rope should be something that athletes can complete 50+ repetitions when fresh and/or unbroken within the workout. We’re ideally looking to finish the first set in 40-45 seconds in order to hold those numbers for the rounds to come. At the top of the following minute, athletes will complete as many calories on the row as possible. The score today is lowest number of calories on the rower over the course of the 8 rounds. For example, if athletes rounds on the rower went 18-18-17-17-16-14-13-15, their score for the day would be 13 calories.

Intermediate

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 8 Hand Release Push-ups + 15 Double Unders
Odd: Max Calorie Row

Beginner

“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 6 Hand Release Push-ups + 10 Single Unders
Odd: Max Calorie Row

Wednesday

Warm up

Mobility

“Professor Chaos”
For Time: 
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups

In this up-and-back workout, we’re looking for athletes to choose a weight on the power snatches that they would use for the benchmark workout “Isabel”. This is a load that they could complete somewhere between 10-15 repetitions unbroken when fresh, knowing that they will most likely be singles within the workout. We recommend that in order to do the prescribed number of chest to bar pull-ups, athletes should be capable of completing 15+ repetitions unbroken when fresh. If they’re not quite there yet, we can bring the number of chest to bar pull-ups down or choose an appropriate variation for the 30 repetitions. If unable to run, complete one of the following:

1000/800 Meter Row
55/40 Calorie Assault Bike
80/55 Calorie Schwinn Bike
1600 Meter Bike Erg

Intermediate

“Professor Chaos”
For Time: 
30  Pull-ups
800 Meter Run
15 Power Snatches (115/75)
800 Meter Run
15 Power Snatches (115/75)
800 Meter Run
30 Pull-ups

Beginner

“Professor Chaos”
For Time: 
30 Ring Rows or Banded Pull Ups
400 Meter Run
15 Power Snatches (65/35)
400 Meter Run
15 Power Snatches (65/35)
400 Meter Run
30 Ring Rows or Banded Pull ups

Thursday

Warm up

Mobility

Build up to a 3 rep heavy thruster 

Then 

“Fight Back”
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

“Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score today is the lowest number of reps in any round of the five rounds. For example, if athletes cumulative reps of the three movements across the five rounds went 75-75-73-68-71, their score would be 68 reps. Athletes can keep a running count from their kettlebell swings to calories on the bike to make counting an easier task during the workout. The weight on the kettlebell should be something that athletes are capable of holding on to for 25+ unbroken repetitions when fresh. Is short on bikes, stagger heats by two minutes. If unable to use bikes, substitute 1 minute of rowing or 10 meter shuttle runs.

Intermediate

“Fight Back”
5 Rounds:
1 Minute Kettlebell Swings (44/26)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Beginner

“Fight Back”
3 Rounds:
1 Minute Kettlebell Swings (35/18)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Friday

Warm up

Mobility

 “Go Fish”
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

Athletes will begin “Go Fish” by completing a buy-in 1000 meter row. This only happens once, with three rounds of 21-15-9 to follow. Of the two barbell movements, the deadlift will be very light, while the push jerk will be the limiting factor. Looking to choose a weight that athletes could push jerks for 20+ repetitions unbroken if they needed to. Within the workout, we want to be able to complete these in 1-2 sets. Burpees are lateral over the bar, with no need to come to full extension at the top of the rep. If short on rowers, stagger heats by 5 minutes.

Intermediate

“Go Fish”
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (115/75)
15 Lateral Barbell Burpees
9 Push Jerks (115/75)

Beginner

“Go Fish”
For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts (65/35)
10 Lateral Barbell Burpees
6 Push Jerks (65/35)

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