Hero WOD Saturday – “Nate”
Modified schedule this Saturday 2/15, we will be tackling the hero WOD Nate. Just one class at 8:30am (with childcare), there will be no barbell or 10:30am class. Come have some fun with some gymnastics movements and heavy KB swings!
MONDAY, FEB 10
METCON
With a running clock…
0:00 – 6:00:
800m run
Max clean and jerks in time remaining (155/105)
6:00 – 12:00:
1000/850m row
Max clean and jerks in time remaining (155/105)
12:00 – 18:00
1.4/1.2mi bike
Max clean and jerks in time remaining (155/105)
Start at run/row/bike as needed to share equipment. Score is total reps of clean and jerk (note each round).
TUESDAY, FEB 11
STRENGTH
Back Squat
5-rep max
20 minutes to build to a 5-rep max back squat
METCON
For time:
30-20-10
Single arm KB thrusters (53/35)
Weighted sit-ups (or GHD sit-ups)
-10:00 cap-
Hold a weight in front of your chest for the sit-ups (no prescribed weight, doesn’t have to be heavy)
WEDNESDAY, FEB 12
STRENGTH
3 sets:
10 ring rows
15 GHD hip extensions
To make the ring rows more difficult, elevate your feet and/or add a pause at the top
METCON
AMRAP 16:
200m run
30 double unders
2 x [10 DB deadlift (2 x 50/35) + 25m DB farmer carry]*
*Perform 10 DB deadlift at the bay door, then a farmers carry to the end of the stairs. Perform 10 more DB deadlift, and another DB farmers carry back to the bay door.
THURSDAY, FEB 13
METCON
AMRAP 5:
8 snatch (95/65)
10/8 calories
-Rest 1:30-
AMRAP 5:
6 snatch (115/75)
10/8 calories
-Rest 1:30-
AMRAP 5:
4 snatch (135/95)
10/8 calories
-Rest 1:30-
AMRAP 5:
2 snatch (155/105)
10/8 calories
FRIDAY, FEB 14
STRENGTH
Clean
15 minutes to build to a heavy double (squat or power)
METCON
AMRAP 10, in teams of 2:
2 wall balls – partner 1
2 synchro burpees
2 wall balls – partner 2
2 synchro burpees
4 wall balls – partner 1
4 synchro burpees
4 wall balls – partner 2
4 synchro burpees
6 wall balls – partner 1
6 synchro burpees
6 wall balls – partner 2
6 synchro burpees
…continue adding 2 reps until time is up
Couples WOD! Who doesn’t love wall balls and burpees? All burpees are performed synchronized (must lie on the ground at the same time). One partner works while the other rests on the wall balls.
SATURDAY, FEB 15
Just one class at 8:30am today (with childcare), no barbell or 10:30am class
NATE
As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings