Friday Night Lights - The WOD
Well it's going to be epic team... This Aug 12 we're going to see the return of an infamous Vic City challenge... the Hour of Power!!
With your partner, you may choose to do UP TO 6 mini wods that all start on a 10 minute timer. Most of the wods have a time cap of 6-8 minutes, and the others should be scaled to make sure you get the workout done with at least 2 minutes rest before the next workout starts.
Note that I said UP TO 6 wods... you and your partner can do 1, 2, 3, 4, 5, OR 6 wods. Some will be by nature more stressful on the body, and others will be tough but more manageable. If you want a really tough push, do all 6 and share the work with your partner. You can also take on all 6 and go at a more moderate effort the whole time.
Either way, this will be an evening not to miss! Here is the current layout of the wods:
WOD1: Double Grace (60 clean and jerks for time) - share and split reps with your partner as needed!
WOD2: Complete as many rounds as possible in 7 mins of: Assault Bike, 2400/2000 m (BUY IN) then max rep Double Unders in the remaining time
WOD3: Complete as many rounds as possible in 6 mins of: 5 Front Squats, 135/95 lbs 7 Lateral Burpee Over Bars - alternate rounds or time with your partner
WOD4: Row 2k, switch at 500m or 1000m with your partner
WOD5: Complete as many rounds as possible in 7 mins of: 8 Dumbbell Hang Snatches, 50/35 lbs 16 Goblet Reverse Lunges, 50/35 lbs - alternate rounds or time with your partner
WOD6: Complete as many rounds as possible in 8 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats - alternate rounds or time with your partner
NOTE: To register through the Push Press App, look under "Events" and it will pop up... otherwise click HERE and you can sign up!!
TRAINING FRIDAY SATURDAY
WARM UP: 12 MIN FLOW
Lying leg up and overs x 5/side
Deep pole squats x 5 (with pause at bottom)
10 bent over reverse flyes
A little bit heavier and a little bit harder... push it on this and make it worth it! A challenge on the thrusters is a good way to start, choose a weight that scares you a little bit and will make you break up the reps as you go through the rounds.
4 rounds for time of:
Row, 400 m
11 Thrusters, 115/75 lbs
14 Chest-to-bar Pull-ups
FG3: 65/95, regular pullups
FG2: 45-55/65-75, jumping pullups
FG1: scaled as needed
CP2: 105/155, 7 bar mussies
Accessory (if time allows)
10 DB bench press
15 DB romanian deadlifts
20 bicycle crunch