Coaches- Tiffany, Bailey, Jeremy, Caleb
-$25 buy in includes team shirt
– 4 points to be earned weekly by athletes.
1 point for doing the WOD
1 point for attending Friday night
1 point for dressing in theme
1 point for logging in Wodify
Bonus points to be earned:
-5 points awarded to the team with the best top 5 scores weekly.
-5 points awarded to the best performing athlete not based on score. Selected by coaches
-5 points for each HQ sign up.
General Warm Up (5-10)
1:00 Bike
1:00 Row
1:00 Shuttle Run
*Aim to go :30 easy, :20 mod, :10 hard
Specific Warm Up (10-17)
Barbell:
5 Deadlift
5 Muscle Clean
5 Strict Press
5 Front Squat
5 Push Press
5 Thruster
5 Clean and Jerk
Build to workout load…
RXConditioning (18-60)
AMRAP x 2 mins for 3 rounds
Clean & Jerks x 21 (95/65)
Max Calories remaining time on Echo Bike
Rest 2 minutes between rounds
– Rest 5 mins –
AMRAP x 2 mins for 3 rounds
Thrusters x 21 (95/65)
Max Calories remaining time of Row
Rest 2 minutes between rounds
– Rest 5 mins –
AMRAP x 2 minutes for 2 rounds
2:00 max burpee shuttle run*
Rest 2 minutes between rounds
*Start with a burpee. 1 shuttle run = one length of 25ft.
Intermediate: 75/55lb.
Baseline: 15 reps at 10/5lb. DB’s
(0-5)
We kick off this week with an IWT style conditioning session. We work hard for 2:00 between barbell and erg and then get 2:00 rest. With the 1:1 work-to-rest ratio, the goal of the athlete is to move with urgency and scale loads to something that allows them to get to the clean & jerk rep scheme in 3 sets max and to the thrusters in 2 sets. The reps can be broken up however they see fit, but this should be followed as a general rule of thumb for today’s stimulus. The score of each round is the number of calories on the bike or rower and on the final block it is the total number of burpee shuttle runs completed.