WOD
Oct 18th Class Program
Back Squat
Waveloading:
3@ 88% / 2@ 92% / 1@ 95%
3@ 90% / 2@ 95% / 1@ 98%+
Rest as needed between sets
+
3 Sets:
5 Trap Bar Deadlifts @ Tough Weight
100ft Sled Push @ Heavy Weight
Rest 2-3 mins
+
5 Sets @ 75-80% effort
400m Row
25ft DB Lunges @ 50/35
8-10 T2B
Rest 1:30 mins
Oct 17th Class Program
7 Sets @ Sustainable Effort
90s Rowing
10s Transition
90s AirBike
10s Transition
90s Shuttle Sprints
10s Transition
30s DU’s
60s Lunges
10s Transition
Oct 16th Class Program
Push Press
Cluster 1.1 x 5 Sets
Supinated Pull-up
Cluster 1.1 x 5 sets
*Weighted if possible
+
4 Sets @ 80% Effort
30s DB Floor Press
30s Rest
30s Pendlay Rows
30s Rest
30s DU’s
30s Rest
+
For time:
400m Run
15 STO @ 95/65
15 Burpees
400m Run
15 STO @ 115/75
12 Burpees
400m Run
9 STO @ 135/95
9 Burpees
+
Powell Raise
3 Sets x 10 reps/side @3111
Trap-3 Raise
3 Sets x 10 reps @30X0
seated dumbell external rotation
3 Sets x 10 reps/side @3111
Oct 15th Class Program
Front Squat
6-6-6- @20X0
Rest as needed
+
Romanian Deadlift
6-6-6 @30X0
Rest as needed
+
10 min EMOM
1st min: 3 Hang Power Cleans @ Tough weight
2nd min: 3-5 Box Jumps @ Tough Height
+
10 min AMRAP @ 75-80% Effort
15 Cals on Rower
15 Wall Balls
1 Rope Climb
+
V-ups
3 Sets x 10-15 reps
Half kneeling pallof press
3 Sets x 10-12 reps/side @ controlled tempo
Suitcase Carry
3 Sets x 100ft/side
Oct 12th and Oct 13th – WODFEST 2018!
Saturday Events:
9am – 11am – Event 1A and Event 1B
6 min AMRAP
Establish 6RM Bench Press
2 min Transition
4 min AMRAP
1-2-3-4-5-6-7…
Bar Muscle Ups (Scaled is Max rep Pull-ups)
+
12:00pm – 2:00pm Event 2: Thruster Sprint
300 meter Run + 30 Thrusters @ 105/70lbs
Scaled – 300 meter Run + 30 Dumbbell Thrusters @ 35/20lbs per hand
+
2:15pm – 4:30pm Event 3: Zeus AMRAP
12 minute AMRAP: 120/90 Cal Assault Bike + 100 Wallballs @
30/20lbs + AMRAP Zeus Rope Double Unders
Scaled: 12 minute AMRAP: 120/90 Cal Assault Bike + 100 Wallballs
@ 20/14lbs + AMRAP Zeus Rope Single Unders
Sunday
8:00am – 10:40am Event 4: Death By Ground to Overhead
16 minute EMOM: 8 Bar Facing Burpees + Ascending Rep
Ladder (1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16) of Ground to
Overhead @ 155/105
Scaled: 16 minute EMOM: 8 Lateral Burpees Over Dumbbells +
Ascending Rep Ladder (3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18) of
DB Ground to Overhead @ 45/25lbs
+
11:00am – 1:40pm Event 5: OHS + Rope Climbs/ Hang Power Snatches + Rowing
3 Rounds of 8 Overhead Squats @ 165/115 (per athlete) +
Descending ladder of Rope Climbs(8-6-4) +1200 meter Row Buyout.
Scaled: 3 Rounds for Time: Descending Ladder of Hang Power
Snatches @ 75/55lbs (40-30-20) + 800 Meter Row
Oct 12th Class Program
10 min EMOM
1st min: 8-10 Alt DB Step Ups @ Moderate Weight
2nd min: 30s Rowing @ 80% Effort
Rest 5 mins
+
10 min EMOM
1st min: 12-15 Russian KBS @ 32kg/24kg
2nd min: 30s Shuttle Sprints @ 80% effort
Rest 5 mins
+
3 Sets: 2 min AMRAP
15/10 Cals on AirBIke
AMRAP in remaining Burpee Box Jump Overs @ 24/20
Rest 2 mins
+
Sled Push
5 Sets x 100ft @ Moderate to challenging load
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