WEEK of WOD’s 9.7.20-9.11.20

MONDAY, SEPTEMBER 7th

HAPPY BIRTHDAY JENNY BRIDENBAUGH AND MELANIE DUNN!

HAPPY LABOR DAY, OPEN GYM 5am -11am

"HOTSHOTS 19"

  • 6 Rounds For Time
  • 30 Air Squats
  • 19 Power Cleans (135/95 lb)
  • 7 Strict Pull-Ups
  • 400 meter Run

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Scaling OPTIONS:

A. 3-4 Rounds

B. 6 Rounds for time of:

15 Air Squats

10 Power Cleans (95/65)

5 Banded Strict Pull-ups

200m Run

Read more about the HERO Hotshots...

https://journal.crossfit.com/article/the-19

TUESDAY, SEPTEMBER 8TH

HAPPY BIRTHDAY, DONAVAN DEGRIE AND BRYAN BLASUCCI!

Front Squat 2x2,6x3@80%

- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -

B. 30:00 - 50:00

For Time:

27-21-15-9

Calorie Assault Bike/ Runner ( Ski/Row ERG Males 45-35-25-15)

KettleBell Swings (70/53)

*Women Cals. 21-15-10-6 (Ski/Row ERG Females 30-25-20-15

Target time:8-10 minutes

Time cap: 15 minutes

Scaling option

21-15-9-6 (Ski/Row ERG Males 45-35-25-15)

Calorie Assault Bike

KettleBell Swings (53/35)

*Women Cals. 16-12-8-4 (Females Ski/Row ERG Cals 20-15-10-5)

C. 50:00-60:00

3 sets

12 Dumbbell Seated Z-Press

8-12 Glute Ham Raises

WEDNESDAY, SEPTEMBER 9th

HAPPY BIRTHDAY KEVIN CAINE

A. 150:00-30:00

Bench Press 2x2,6x3@80%

- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -

B. 30:00 - 55:00

5 Rounds for time:

300m Run

20 Med Ball Cleans (20/14lbs)

10 Handstand Push-ups

Target time: 15-17 minutes

Time cap: 20 minutes

SCALING OPTION:

5 Rounds

200m Run

20 Med Ball Cleans (14/10lbs)

10 Push-ups OR 30 sec Handstand Hold

C. 55:00-60:00

Single Lax Ball first rib 2min per side

THURSDAY, SEPTEMBER 10th

HAPPY BIRTHDAY JENNY NORWOOD, MANNY CORCINO, and ANGELA DEROSSETT

A. 15:00-30:00

Deadlift 2x2,6x3@80%

- Complete a set every 90 seconds, on the 3rd - 8th set complete 3 reps -

B. 30:00 - 50:00

For Time:

50ft Single Arm Overhead Lunge Walk (50/35)

40 Pull Ups

50ft Single Arm OVHL

35 GHD’s

50ft Single Arm OVHL

30 Pull Ups

50ft Single Arm OVHL

25 GHD’s

50ft Single Arm OVHL

20 Lateral Burpees over Dumbbell

Target time: 15 minutes

Time cap: 20 minutes

SCALING OPTION:

50ft Lunge Walk (35/20)

25 Banded Pull Ups

50ft Lunge Walk (35/20)

35 Abmat Sit ups

50ft Lunge Walk (35/20)

15 Banded Pull Ups

50ft Lunge Walk (35/20)

25 Abmat Sit ups

50ft Lunge Walk (35/20)

20 Burpees

C. 50:00-60:00

3 sets

20 Dead bugs

10 Cat Cow

30 Flutter Kicks

FRIDAY, SEPTEMBER 11th

A. 15:00 -55:00

Every min (30 mins)

Min 1: 200/175m Ski (OR Row)

Min 2: 5 Box Jumps (40/30)

Min 3: 3 Power Snatches (165/115lbs)

Target time:

Ski OR Row - 40 seconds

Box Jumps - 30 seconds

Power Cleans - 30 seconds

* Time cap each set: 45 seconds

SCALING OPTION:

Every min (30 mins)

Min 1: 150/125m Ski

Min 2: 3 Box Jumps/Steps (30/24, 24/20, 16/12)

Min 3: 3 Power Snatch (135/95, 115/75, 75/55lbs)

B.

3 rounds

45sec -1:00 sandbag hold

10 DB Alt. DB Bench Press

10 Bent Over Double DB Rows

SATURDAY, SEPTEMBER 12th

8am TRACK WOD at Hendersonville High School Track

Gym CLOSED Saturday and Sunday due to a conference

Run "Aerobic Capacity"

600m easy pace, 3min rest,

400m moderate pace, 2min rest,

300m fast pace, 2-3min rest,

200m faster pace, 3-5min rest,

2x (100m controlled sprint, 300m walk)

Rest: 3-5min

1-mile (1609m) at max effort

*Score is mile time, comment total time