WODS 10/11 – 10/16

Announcements
Tigger point mobility class Sat oct 16th @ 10:30am. FREE, all welcome
Battle of the Badges registration opens Sunday Oct 17th @noon!

Monday:
? of the day: favorite pirates of the Caribbean movie?

Bench Press (in class)
Every 90s
6-6-5-5-4-4

All Set Based On 1RM Bench Press:
Sets 1+2: 6 Reps @ 70% (70, Bench Press, 1)
Sets 3+4: 5 Reps @ 75% (75, Bench Press, 1)
Sets 5+6: 4 Reps @ 80% (80, Bench Press, 1)

“Jack Sparrow” (in class)
For Time: (18min cap)
100/85 Calorie Row
50 DB Hang Power Snatches 50 / 35 lb
30 Dumbbell-Facing Burpees

Directly Into..

150ft. Single Dumbbell Overhead Walking Lunge 50 / 35 lb

*DB Hang Power Snatches: Switch Arms Every 5 Reps
*DB Overhead Walking Lunge: Switch Arms As Needed. Measure out 50ft increments inside or 75ft outside.

Stimulus
– Conditioning Category: Threshold

– The 100/85 calorie row should take less than 7:00.

– The hang dumbbell snatches should be performed at a weight where all 50 reps can be completed with no more than 1 break. This movement should take less than 2:00.

– The dumbbell facing burpees should take less than 3:00.

– The walking lunge should be performed at a weight we can complete the full 150ft. with no more than 2 quick breaks. This movement should take less than 3:00.

– Score: Time

Tuesday:
? of the day: What’s your favorite emoji to use?

Front squats (in class)
E2MOM x5
3 front squats @85%
*sets are across. It’s not a 3rm but is HEAVY for 3.

“Heartache” (in class)
3 Rounds For Time: (12min cap)
10 Front Squats 185 / 135 lb
20 Toes to Bar
50 Double Unders

*mod v-ups for TTB today. Mod 1:1 plate hops for DU today.

Stimulus
– Conditioning Category: Threshold

– The front squats should be performed at a challenging weight. These should be completed in no more than 2 sets and take less than 1:00. The barbell will come from the floor.

– The toes to bar should be completed in no more than 4 quick sets. This movement should take less than 2:00.

– The double unders should take less than 1:00.

– Score: Time

Wednesday:
? of the day: who’s one of your favorite comedians?

“Oh My Tosh” (in class)
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts

Barbell: 225 / 155 lb

Stimulus
– CONDITIONING CATEGORY: Sprint

– 200M RUN: About 1:00.

– DEADLIFTS: Unbroken sets. 3 reps should take about 20s.

– 9 SCORES: Enter time for each interval. Overall score will be the sum total of all the intervals.

Thursday:
? of the day: do you prefer Dumbells or the barbell?

“Friendly Assault” (in class)
AMRAP 25
Teams of 2
50 Dbl DB power cleans
50 pull-ups
50 Dbl DB front squats
50 Single DB devils press

DB weight (50’s/35’s)

*Non-working partners must complete 10/7 cal assault bike before switching. Mod banded pull-ups.

Friday:
? of the day: Do raisins belong in cookies?

Shoulder press (in class)
Every 90s x5
3 shoulder press
*build to AHAP

“Nicknack” (in class)
AMRAP 20:
400 Meter Row
Max Strict Handstand Push-Ups

*mod Pike pushups or DB strict press. Use a weight sets 5-10 are challenging. Once you break your HSPU set, go back to 400m row.

Stimulus
– CONDITIONING CATEGORY: Threshold

– 400M ROW: About 2:00.

– STRICT HSPU: 5 rep minimum. Modify if needed. Less than 1:00 effort.

– SCORE: Total strict handstand push-up reps.

Saturday:
? of the day: favorite throw back song?

“Throw It Back”
AMRAP 15:
7 Bar Muscle-Ups
50 Wallballs 20 / 14 lb
1,000 Meter Bike

Stimulus
– CONDITIONING CATEGORY: Threshold

– BAR MUSCLE-UPS: 3 sets or less. 1:30 cap.

– WALLBALLS: 5 sets or less. 2:30 cap.

– BIKE: 2:30 cap.

– GOAL: 2+ Rounds.

– SCORE: Rounds + Reps