COLUMBUS DAY SCHEDULE
Monday Oct 8th – 5:30a, 9a and 5:30p classes ONLY!!

WOD Guidance & Goal: For the weightlifting complex, you will have 4-5 attempts to establish a heavy load. For the metcon, aim to complete 3-5 rounds. This will get grippy!

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Columbus Day Schedule
Monday 10/8
5:30a, 9a and 5:30p classes ONLY!

“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)

WOD Guidance & Goal: xSet a steady pace on the burpee pull ups and stick to it throughout this workout. Choose a weight for the front squats you can do at least 10-12 straight. And choose a height for the box jumps that you can do jumps not step ups. Target 15-20 minutes.

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6x400m, 100m walk

• Nutrition Challenge: ENDS TODAY!! Get measured by a coach

“Team Series Event 6”
With a partner
2 Rounds
100 Calorie Row
50 Handstand Push Ups

WOD Guidance & Goal: Athlete 1 rows 25 calories then athlete 2 follows with 25 calories. Repeat until 100 calories are accomplished. For the handstand push ups (kipping, abmats or seated dumbbell press), decide if you and your teammate are doing small or big sets. If one athlete does a huge set then the second athlete does a small set, the first athlete will not have time to recover. Match pace on the rower for the second round and possibly the same sets of handstands. Target 15-17 minutes. 

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3 hang power clean + 1 jerk
5 sets at 70-80%

1 hang clean + 1 jerk
5 sets at 90%

Nutrition Challenge: ENDS tomorrow (Thu) October 4th. Get measured by a coach!

“Don’t Care”
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
200 Meter Run

WOD Guidance & Goal: Fight to do cleans unbroken or in two sets. Push the run to be less than 1 minute. Target 15 minutes. 

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5k

DCF North Opens TODAY!! See schedule HERE

Overhead Squat
5×3, across

“Team Series Event 4”
With a partner
5 Rounds
50 Double Unders
50′ Single Arm Dumbbell Overhead Lunges (50/35)

WOD Guidance & Goal: For the overhead squats, warm up to 80-85% of your 1 rep max (or a moderately heavy weight) and do that same weight for all 5 sets. For the metabolic portion of the workout, the double unders or 75 single unders are done separately. Once both athletes finish jumping, one athlete will lunge 25′, then athlete 2 will follow. Then same on the way back. Choose a weight you can do 25′ of lunges unbroken.

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6:30a DCF Wayland

3 hang power snatch 70-80%
5 sets

1 hang power snatch 90%
5 sets

“Fight Gone Bad”
3 Rounds:
1 Minute at Each Station Accumulate as Many Reps as Possible
Wall Balls (20/14) – 10 ft target for everyone
Sumo-Deadlift High Pull (70/53)
Box Jump (20″)
Push Press (75,55)
Row (For Calories)
REST

WOD Guidance & Goal: Do big sets or continuous movement (box jumps and row) for the entire minute. Move as quick as possible taking small breaks. Target 15-25 reps per movement.

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20x200m rest 1 min b/w sets

7:30p

Big Clean Complex
6 Rounds (not for time):
High Hang Clean, Hang Clean, Clean, Push Press
High Hang Clean, Hang Clean, Clean, Push Jerk
High Hang Clean, Hang Clean, Clean, Split Jerk
*Must increase weight each round

WOD Guidance & Goal: Each one of these cleans is into a squat.  Plan what weight you’ll do for each set keeping in mind you can only increase your weight not decrease. You can pause in the hang, at the hips, overhead but NOT on the ground. Move quickly or grip becomes a factor. 

Post Weights to Comments. Compare scores HERE.