Workout Of the Week 102917

The workout of the week (WOW) is a weekly bonus WOD in addition to class programming.   They are great challenges of endurance. Doing these WODs will greatly improve performance during class workouts. Do this workout 1st chance you get this week and post scores to the Member’s Corner.

10/29/17

16 round tabata (:20 work and :10 rest)

Rounds 1-4 Double unders

Rounds 5-8 Sit-ups

Rounds 9-12 Burpees

Rounds 13-16 Squat Jumps

Rest 2 minutes

Run 800 meters

Rest 2 minutes

Run 400 meters

Rest 2 minutes

Run 200 meters

*Keep Intensity high

10/22/17

5K Run or Row

10/15/17

3 rounds for time.  rest 1 minute between rounds

80 meter sled push 45/25

80 meter farmer carry 53/35  Rx+ 70/44 *5 burpees for setting them down

400 meter run

Then rest 3 minutes

1 mile run

10/8/17

Chipper: Perform the following exercises as quickly as possible.

• 50 Calorie Row
• 40 Alternating weighted step-ups (20″/16″ box with 45/25 plate)
• 30 Kettlebell Swings (*53/35)
• 20 Goblet Squats (*53/35)
• 100 meter weighted run. (45/25)
• 20 Goblet Squats
• 30 Kettlebell Swings
• 40 alternating weighted step-ups
• 1k run

10/1/17

For Time

1 mile run (goal is relative to running ability and conditioning.  Use this as a reference, Advanced sub 7/sub 7:30.  Intermediate sub 7:45/ sub 8:15.  Beginner sub 8:45/9:30.  Again this is just a reference)

30 barbell thrusters (goal is unbroken)

800 meter run (goal is faster than half mile time)

30 pullups (goal is as few sets as possible.  Go strict if you want a greater challenge)

400 meter run (goal is faster than half 800 time)

30 GHD sit-ups (goal is as few sets as possible).  scale to a challenging sit-up

*Try to maintain your intensity.  That said, do not go out too fast.

9/25/17

21-15-9-15-21

Calorie Row and burpees

9/18/17

6 rounds

400 meter run

25 air squats

400 meter run

25 pushups

(=3 miles total)

9/9/17

5 rounds

400 meter run

500 meter row