Tuesday, 24 October 2017 WOD

Complete as many rounds as possible in 20 minutes of:
15 burpees
Calorie Row (Men~30 Cal, Women~20 Cal)

Tips: Warm up by working on rowing technique. Establish a goal pace to sustain during the workout. If you know your 500-m-row time, try to sustain a pace that is approximately 15 seconds slower.

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Monday, 23 October 2017 WOD

For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses
20 jerks
10 push presses
Rx= Men use 155-lb. barbell, Women use 105-lb. barbell
Scaled= Men use 95-lb. barbell, Women use 65-lb. barbell
*Discuss with trainer on additional scaling options

Tips: Select push-up and dip options that allow you to complete 10 reps unbroken. If you cannot complete any handstand push-ups, choose an alternative that challenges your upper-body gymnastics strength. Find a load that allows you to complete 10 unbroken push presses in your warm-up. Use this load for all 3 barbell movements. Consider breaking the reps into small sets to avoid failure during each movement.

 

 

Thursday, 19 October 2017 WOD

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters, then pull-ups in remaining time
Rest 1 minute
From 4:00-7:00, run 400 meters, then clean and jerks in remaining time
Rest 1 minute
From 8:00-11:00, run 400 meters, then pull-ups in remaining time
Rest 1 minute
From 12:00-15:00, run 400 meters, then clean and jerks in remaining time

Rx:
Men use 155-lb. barbell
Women use 105-lb. barbell

Scaled:
Men use 755-lb. barbell
Women use 55-lb. barbell
Scale pull-ups to ring rows or barbell rows