Team W.O.D. Wednesday 10/28/20


Team W.O.D. Wednesday 10/28/20

4th Annual Harvest Party Details for Saturday Nov 7th at 4pm!!!

💥This is for EVERYONE!
💥It is at our home in the middle of Republic. We have 6 acres to play on. (really lame neighbors though. If you know the Crosby’s, you would agree 😉
💥Although 10 days away, it’s supposed to be beautiful weather! 62 high and 45 low!
💥Paint pumpkins, take a hayride, wander the paths in the woods, play games like bean bag toss or spike ball, sit on the hay around the fire pits, smores and hot chocolate table set up, photo op area
💥 Pulled pork and smoked chicken will be provided from Smokin’ Wheels BBQ in Republic. I’ll have enough for 100 peeps or more, but in case we run out please feel free to bring some hotdogs for you or the kids if you want. We have skewers to put over the fire if needed.
💥 Due to COVID, we will not have a potluck this year. SAD! Although I’ll provide the meat and buns, please bring some fun food for you and the family to go with it. Bring your own drink also! I’ll grab some water bottles in case you forget 😉 We will have hand sanitizer around and if you feel inclined to wear a mask or to keep social distance, please do. This will be up to you. We would hate for you to miss, when you know you can feel comfortable doing what you feel you need to do.
💥 We will plan on eating about 5pm and on. Meat gets there at 430. This will be completely informal and just a fun time. More about just hanging out with friends.
💥 April Wilkie’s daughter, Parker, will be playing some guitar and singing some giving us a little live music🙂
💥 We will have a hot chocolate stand and also Smore table that we will take care of.
💥Parking cars will start closer to the road and then eventually nearer the house.
💥There will be Porta potties if needed, but of course our house is open if needed also.
💥Bring blankets and even a lawn chair if you want. We will have hay bales to sit on as well.
💥If anyone has any extra wood laying around, please bring it! We should have enough but 3-4 fires might burn up a few logs.
💥Address is 275 E Miller Rd in Republic. Long driveway and house off the road. Message on facebook or call me 417818948 if any issues.
Ask questions below if you need to! Encourage anyone new to join us! No better way to make some quick friendships. Looking forward to seeing everyone! #CFRFamily

Strength/Conditioning Team WOD – 30 min cap

*FYI – this workout will reward the handstand pushup athletes in later rounds, as the heavy squat cleans can help stronger athletes make up time lost on the heavier jerks. The goal here is to show you how important a balance of strength, conditioning, and skills are. Pick your poison and enjoy the challenge! Get better today!

With teams of two, splitting reps however needed, complete for time…

40 Shoulder to Overhead 155/105 OR Handstand Pushups
20 Squat Cleans 155/105
30 Shoulder to Overhead 185/125 OR Handstand Pushups
20 Squat Cleans 185/125
20 Shoulder to Overhead 225/155 OR Handstand Pushups
20 Squat Cleans 225/155

*For those newer or not looking to lift heavier today, please scale this workout as you see fit. Dumbbells are a great modification as well for any of these movements.

*As an individual, whatever movement you choose (shoulder to overhead or HSPUs), you must stick with the whole time to stay RX. You’re teammate can pick the other pressing movement if they are better at it. But once again, must stay with it. All of it counts towards your score. If one or the other gets to failure, and you need to change the weight or the movement, then that will be considered scaling
*Handstand Pushups must be completed with a 25lb plate under each hand and a single abmat for your head, and can be kipping or strict
*You and your teammate can split the reps however you see best for your abilities
*If odd number of athletes, you may complete this solo by cutting all reps in half, but still only picking one way to do it.
*Add one second per rep not completed under the time cap (Ex- 5 squat cleans left = 30:05)

OPTION 1 – Extra Work (before or after class)

4 Sets:
10 Weighted Sit-ups (plate on chest)
20 Sit-ups (Unweighted)
:30 Second Hollow Hold

Rest 1 Minute Between Sets

OPTION 2 – Extra Work (before or after class)

Split Jerk

Find a heavy or new personal best for the split Jerk