Wednesday 30 September 2020 – No Classes

Hi guys – unfortunately we cannot host our 1700 virtual class today. Below are your WOD options:

Warm-Up:
4 rounds, not for time, of:
25 jumping jacks
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
3-5 ring rows
7 air squats
7 sit-ups

RX:
5 rounds, for time, of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups

Scaled:
5 rounds, for time, of:
25 Single Unders
10 Hanging Knee Raises
25 Single Unders
5 Low Ring Muscle-ups

Limited Equipment:
5 rounds, for time, of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Low Ring Muscle-ups

At Home:
5 rounds, for time, of:
25 Jumping Jacks
10 V-ups
25 Jumping Jacks
20 Hand Release Push-ups

Additional Work:
Part 1:  Pull-ups 2×1

Rest as needed between sets.

Part 2 – Option A:  Row 1000m
This is an all out effort for time.

Part 2 – Option B:  Run 800m
This is an all out effort for time.

Part 2 – Option C:  Max bike calories in 3 mins

Tuesday 29 September 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
2-4 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
Shuttle sprint, 100 m (2x 50 m, increase the pace each round)
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 hip & back extensions
4 broad jumps

RX:
Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:
Single Stiff Legged Deadlift 12-12-12-12, using heaviest weight per set
Single Arm Dumbbell Row 12-12-12-12, using heaviest weight per set
Bulgarian Split Squat 12-12-12-12, using heaviest weight per set

At Home:
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs

Additional Work:
Part 1:  L-Sit – 1x 120 secs

Part 2 – Option A:  Barbell Bent Over Row 12-12-12-12

Part 2 – Option B:  Single Arm Dumbbell Row 12-12-12-12

Monday 28 September 2020 – 0600 and 1700 Virtual Classes

Hi guys! Click here for your link to the 0600 virtual class, and here for the 1700 virtual class. Below are your WOD options:

Warm-Up
3 rounds, not for time, of:
1min jogging, biking, or rowing (increase pace each round)
1x Burgener warm-up with empty barbell, 45/35#

RX
3 rounds, for time, of:
400m run
30 thrusters, 45/35#

Compare to 11.13.2018.

Scaled
3 rounds, for time, of:
2min jog
15 thrusters, 45/35#

Limited Equipment
3 rounds, for time, of:
400m run
15 DB thrusters, 50/35#

At Home
3 rounds, for time, of:
400m run
50 air squats

Additional Work 
Part 1:  Overhead carry 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Part 2:  15 wall walks for quality

Part 3:  240sec handstand hold (accumulated)

Part 4:  40L pistols, 40R pistols (for quality)

Saturday 26 September 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
3 rounds, not for time, of:
1 min of running, biking, or rowing (increase pace each round)
5 shoulder pass throughs, pvc pipe
2 Turkish get-ups, R-arm – you choose load
2 Turkish get-ups, L-arm – you choose load
5-7 shoulder press, empty barbell
5-7 ring rows or pull-ups

*Ensure you are fully warmed-up before beginning the workout.

RX:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Shoulder Press, pick load
Strict Pull-Up

Scaled:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Shoulder Press, pick load
Ring Row

Limited Equipment:
10-9-8-7-6-5-4-3-2-1 reps, for time, of:
Dumbbell Shoulder Press, pick load
Strict Pull-Up

At Home:
Option A – 50 Handstand Push-Ups for time (strict if possible)
Option B – 150 Hand Release Push-Ups for time

Additional Work:
Part 1 – Sprint: 5 x 50 m
Part 2 – Option A:  Handstand Descent Practice (for quality)
Part 2 – Option B:  Sotts Press: 8-8-8-8