W.O.D. Wednesday 10/4/17


W.O.D. Wednesday 10/4/17


As of next week, Monday the 9th, we will adding a NOON class on Monday, Wednesday, and Fridays on a trial basis!  If this class works best for you, show your support so we can keep it around for the long haul!  PS. Don’t forget about our 7:30PM classes as well, Mon-Fri!

Conditioning WOD – 35 min time cap


*Coaches split athletes in 2 groups for each of the WODs to accomodate rowers.  When an athlete finishes 1 workout they move into the next one immediately.  

For time…



21-15-9 reps of…

Handstand Push-ups  CompRX-Strict HSPUs  
Squat Snatch 115/75  Comp RX 135/95


Immediately into…



21-15-9 reps of…

Box Jumps 24/20  Comp RX 30/24

Calorie Row


*Handstand Pushups CompRX/RX – 25s & Abmat

*If rowers are all taken when needed, sub cal row with 1:1 burpees or 1:1 KB Sumo Deadlift highpull 70/55



*Scaling –

  • Squat snatch can be scaled with either lighter weight to practice the movement or a power snatch and then overhead squat each rep

  • HS Pushups – You can scale by stacking abmats and still go inverted limiting range of motion or use a strict DB shoulder press  50/35 OR barbell 115/75