WODs 3.19.18 - 3.23.18 - Urban Purpose Meal This Sunday 2:30 PM

Congratulations to all the open competitors! This has been one of the best open seasons yet! Thanks to everyone for supporting and cheering these athletes through mental and physical challenges! The community has been second to none! One week to go.

Join us this Sunday at 2:30 PM at Shades Mountain Baptist as we go out with Urban Purpose to feed the homeless and make someones day better. This is a great opportunity to make a positive impact on those who have become a little less fortunate. Truth is that all of us are just a choice or a step away from experience the same situation. Everyone is fighting a battle. Let's come together as a community and make someone's load a little lighter. 

Monday

Warm Up

Line Drills - High Knees, Butt Kicks, Punter Kicks, Inch Worms, Kareoke

Banded stretches - Ankles, Hips, Front Rack

 

1. Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom

2. Conditioning
5 Rounds, Every 3 Minutes: 
300/250 Meter Row
15 Wallballs (20/14)

Intermediate

1. Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom

2. Conditioning
5 Rounds, Every 3 Minutes: 
250/200 Meter Row
15 Wallballs (20/14)

Beginner

1. Pause Front Squat
Build to Heavy Single
3 seconds pause in bottom

2. Conditioning
5 Rounds, Every 3 Minutes: 
200/150 Meter Row
12 Wallballs (14/10)

Tuesday

Warm up

Ski, Bike, Row 2 Mins

2 Rounds

10 Hollow Rocks , 10 Bar Kips, 10 DB Snatches, 3 Strict Pull Ups

 

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks - Single Arm Alternate
Weighted pull-ups

Use dumbbell for your weighted pull-ups.

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

Wednesday

Warm Up

20 Burpees

Coach Stretch

15 Thrusters with bar. 

 

5 rounds for time of:
Run 400 meters
15 thrusters

Men: 95 lb.
Women: 65 lb.

Scaling
This is a medium-length workout that will be very metabolically challenging. Reduce the load and reps on the thruster so you can complete each set unbroken and still run hard.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters

Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters
10 thrusters

Men: 45 lb.
Women: 35 lb.

Thursday

Warm Up

2 rounds of 10 of each movement of the wod. 

Coach Stretch. 

15 Min AMRAP

30 Tire Hammers

30 Double Unders

30 Sit Ups

10 Cal Bike

Then

Romwod

Friday 18.5

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