“Talk of the Town”

WOD GUIDANCE & GOALS
It’s a race! Complete the calorie bike at a moderate pace (at least 55+ rpm) finishing undr :60. Your legs will feel like jelly into the air squats, keep pushing through the lactic acid build up to finish them in under :60. Then complete the toes to bar in 10/5 or 6/5/4 reps, again completing the reps under :60, leaving one minute of rest before the next interval. Target 3:00 per interval, record your results.

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STRENGTH
Hang Power Snatch
5×3, across

STRENGTH
Hang Power Snatch
5×3, across

STRENGTH
Hang Power Snatch
5×3, across

WOD GUIDANCE & GOALS
Technique Time! Coaches will help you break down the hang power snatches, specifically focusing on getting your elbows locked out by the time your feet land. Ideally you’ll do your working sets of three at a 7.5-8/10 effort. If your form isn’t dialed in, stay light and focus on mechanics.

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“Sunday Scaries”

42-30-18-12 Step Ups, 24″
21-15-9-6 Cal Row
15-12-9-6 Wall Walk
42-30-18-12 Sit Up

42-30-18-12 Step Ups, 24″
21-15-9-6 Cal Row
9-6-3-1 Wall Walk
42-30-18-12 Sit Up

30-24-18-12 Step Ups, 24″
15-12-9-6 Cal Row
30-24-18-12 Plank Taps
30-24-18-12 Sit Up

WOD GUIDANCE & GOALS
The first set of each movement will take around 2:00 each. The middle set will take around :90 each, the second to last :60 each and the last set around :30 each. Target 20 minutes and scale reps/movements to meet the time domains.

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“New York Minute”

WOD GUIDANCE & GOALS
One minute ON, and one minute OFF! Partner one, will do as many wall balls (target 15-20) in the first minute while partner two rests. Then partner two will work on wall balls. Once the wall balls are complete, move right into the muscle ups, and then the cleans doing sets of anywhere between 1-5 reps. Target 20 minutes.

Courtesy of .com

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“Happy Star”

100-200-300-400 Meter Run
5-7-9-11
Burpee
Thrusters

Weights: 55/35, 65/45, 75/55, 85/65

WOD GUIDANCE & GOALS
Every round, increase the run by 100m and the reps for burpees/thrusters by 2. ALSO, increase the weight of the thruster as the reps increase! The first set should be manageable and fast, the second set of thrusters should be unbroken but difficult reps 5-7, and the third and fourth sets you may have to break in the middle. Target 15 minutes

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“Lifeline”

1-2-3-4-5-6-7-8-9-10 DB Snatch
15/12 Calorie Bike

Weight: 50/35

1-2-3-4-5-6-7-8-9-10 DB Snatch
12/9 Calorie Bike

Weight: 35/20

1-2-3-4-5-6-7-8-9-10 DB Snatch
9/6 Calorie Bike

Weight: 25/15

WOD GUIDANCE & GOALS
You’ll start by doing one snatch on either arm, followed by the calorie bike. The next round, you’ll perform 2 snatches on one arm, then 2 snatches on the other (not alternating), then again do calories on the bike. Continue until you’ve completed 10 snatches on one arm, 10 on the other, and your calorie bike. Choose a weight for the dumbbell that you can cycle for 5 reps unbroken on your non-dominant arm. Target 20 minutes. Record your time

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WOD GUIDANCE & GOALS
Coaches will help you build to a moderate weight (6/10 effort) for the first set of front rack deficit lunges. The deficit will be from a 45 or 25 pound plate. Alternate legs to complete a set of twelve reps. With each working set try to build in weight without failing any sets. Record the heaviest set.

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“The Hangman”

4 Rounds
15 Toes to Bar
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
400 Meter Run

Weight: 155/105

4 Rounds
15 Knee Ups
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
400 Meter Run

Weight: 125/85

4 Rounds
12 Leg Lifts
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
300 Meter Run

Weight: 95/65

WOD GUIDANCE & GOALS
This spicy number is courtesy of Wunderlust! Break the toes to bar into 10/5 or 6/5/4 reps, completing them in around :45-:60. For the barbell movements, break the deadlifts at eleven (to shake out your grip), then do the twelfth and hang on for eight hang power cleans. Drop the bar, and get ready for your last hang power clean and ALL six of your shoulder to overhead. The barbell series will take :60-:75. Then run the four hundred at a moderate pace, except for the last one which you’ll run ALL OUT! Target 18 minutes.

Courtesy of Wunderlust

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“New Jersey”

5 Rounds
20 Russian KB Swings
10 Push Up Plank Pull Thru
20/15 Calorie Row

Weight: 53/35

5 Rounds
20 Russian KB Swings
10 Push Up Plank Pull Thru
15/12 Calorie Row

Weight: 35/26

5 Rounds
15 Russian KB Swings
10 Push Up Plank Pull Thru
12/9 Calorie Row

Weight: 53/35

WOD GUIDANCE & GOALS
Thank you Motown for another sweet triplet! Keep the eye-height kettlebell swings unbroken for as long as possible. Swings will take around :40 to complete. Then we have a NEW MOVEMENT!! Do a push up, with the kettlebell sitting just outside your armpit. Take the opposite hand and pull the kettlebell through to the opposite side. Each time you pull the kb under your body, it counts as a rep. Pull thrus will take about :30-:45 to complete. Then row the designated amount of calories in around :75, scaling the reps to meet the time domain. Target 12-15 minutes

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