WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to around 70-75% of your current one rep max press, you’ll then build for seven sets and potentially hit a new one rep max. Record your heaviest successful press.

Post Weight + Reps to Comments. Compare Scores HERE.

“Peace Out 2022”

600 Meter Run
12 Sumo Deadlift High Pull
600 Meter Run
31 Snatch
600 Meter Run
22 Overhead Lunges
600 Meter Run

Weight: 135/95

600 Meter Run
12 Sumo Deadlift High Pull
600 Meter Run
31 Snatch
600 Meter Run
22 Overhead Lunges
600 Meter Run

Weight: 115/75

300 Meter Run
12 Sumo Deadlift High Pull
600 Meter Run
31 Snatch
300 Meter Run
22 Front Rack Lunges
300 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
PEACE OUT!!! Run at your 5k pace with the intent to finish each 600 in less than three minutes. The sdhps are at a heavier weight, break them into two sets of six reps. Choose a weight for the snatches and lunges that’s moderately heavy. Break snatches into sets of 3-5, and lunges into 12-10. Target 17 minutes.

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“Espresso”

5 Rounds
36/27 Calorie Bike
30 Burpees
Rest 2 Minutes

5 Rounds
24/18 Calorie Bike
25 Burpees
Rest 2 Minutes

5 Rounds
18/15 Calorie Bike
20 Burpees
Rest 2 Minutes

WOD GUIDANCE & GOALS
This one is going to be a leg and a lung burner! Bike at a moderate pace, completing the designated calories in around 3 minutes, then immediately start your burpees. The first 5-10 reps your legs will feel like jelly, but then flush out and you can pick up your pace for the remaining reps, pushing the last 10 (around 2 minutes). Then you get to REST! Target 5 minutes per interval.

Post Intervals to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a heavy single rep or even a new 1 rep max back squat! Focus on maintaining depth, and a rigid midline. Record your heaviest successful rep.

Post Weight to Comments. Compare Scores HERE.

“Abbate”

1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run

Weight: 155/105

1 Mile Run
21 Clean + Jerks
800 Meter Run
21 Clean + Jerks
1 Mile Run

Weight: 115/75

1200 Meter Run
15 Clean + Jerks
600 Meter Run
15 Clean + Jerks
1200 Meter Run

Weight: 75/55

WOD GUIDANCE & GOALS
Hero WOD! Run the mile in 10 minutes or less, at a moderate pace. Do the clean and jerks as single reps for all 21! If you were fresh, you could cycle about 5 reps ina row before breaking. The 800 meters will be at a moderate pace, so you can get right on the bar for the next 21 clean and jerks. Then the last mile, try to get faster every 400 meters. Target 30-35 minutes.

Post Time to Comments. Compare Scores HERE.

“Dark River”

50/40 Calorie Row
40 Wall Balls
30 DB Snatch
20 Box Jump Overs, 20″
10 DB Step Up, 20″
5 Wall Walks
10 DB Step Up
20 Box Jump Overs
30 DB Snatch
40 Wall Balls
50/40 Calorie Row

Weight: 20/14, 50/35

40/30 Calorie Row
40 Wall Balls
30 DB Snatch
20 Box Step Overs, 20″
10 DB Step Up, 20″
3 Wall Walks
10 DB Step Up
20 Box Jump Overs
30 DB Snatch
40 Wall Balls
40/30 Calorie Row

Weight: 14/10, 35/20

30/20 Calorie Row
30 Wall Balls
20 DB Snatch
10 Box Step Ups, 20″
10 DB Step Up, 20″
20 Plank Taps
10 DB Step Up
10 Box Step Ups
20 DB Snatch
30 Wall Balls
30/20 Calorie Row

Weight: 10/6, 25/15

WOD GUIDANCE & GOALS
Welcome back from the holiday weekend! Start and end the ladder with a 50/40 cal row, which will take around 3-4 minutes. Do wall balls and db snatches in sets of 10 or more, taking quick breaks between sets. Keep a steady, continuous pace on the box jump overs (:60-:75), then use the same db for 10 total db step ups. You’ll catch your breath on the step ups, and can then bust out five quick wall walks. Try to move faster as you work your way back up the ladder. Target 25 minutes.

Courtesy of Ibex

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