W.O.D. Thursday 6/17/21


W.O.D. Thursday 6/17/21

*Members!  Aim to park in the main parking areas to far left or right, or even the grass if needed and avoid in front of the building as we will be doing sled pushes. Do not pull the front if possible to avoid. If you do choose to park in one of these front places, then please know it may be hard or impossible to get out of this parking spot while sled pushes are going on in the next class.

*No endurance today!  Try your hand at these sled pushes!  Go hard and enjoy the benefits!

Speed – 15 minutes

*One Score – slowest sled time of the 2 attempts (so this means push fast as you can every time 😉

Complete 2 separate attempts of 100m Sled Pushes for time, resting as needed between attempts. 15 minute cap is to allow time for the whole class to get their 2 attempts in.  Sounds funny but by experience, classes at night may be slower than the morning. We’ve learned that the asphalt heats up and the sleds slow down!

RX – Load 180lbs added on mens, 140lbs on womens (use some of the weights in the shed as needed)

*Coaches – keep your phone or a stop watch with you.  Yell “3,2,1, go!” and holler out times as athletes are crossing the finish line either way for them to post on the whiteboard.

When coming out of the building, facing toward the road, this will be completed in front of the building starting from front corner of opening to road to opposite end corner, opening to road, and then back.  Line all 3-4 sleds up next to each other and release heats of 3-4 people. Set up cones, and athletes will need to start behind the cones, then turn around to come back after they pass the cones on the other side.

All sleds weigh 80lbs a piece.  Based on class size, make one men’s RX, one women’s RX and one/two scaled as needed.

Conditioning WOD – 10 minutes

As many rounds + reps/cals as possible in 10 minutes of…

2 Rope Climbs
2 Front Squats 255/175 (from ground)
20/15 Calorie Machine

*Scale Rope climbs with…
Half Rope Climb 1:1
Rope Walks 3:1
Ring Rows 10:1

*Scale front squats with…
Reduce weight
Front Rack Lunge alternating – 2 on each side
Air Squats 10:1