Blog Week of 10-7-2024

Quote of the Week 10-7-2024

“If you’re not having fun, you’re doing something wrong.”

NEWS

Welcome back friends! We are gearing up for WODOWEEN 2024. I listened to you guys and changed the date to October 19th. This year is less of a comp and more of a mash but we will still have prizes for the best costume. Let your freak flags fly at this one- I want to see some creativity people! 

PROGRAMMING

Welcome pause 8s to just ruin our week- these things are TOUGH folks. We are focusing on the stretch/ lengthened position of each strength movement. Our Metcons start off slow but then add volume on volume and by the time we get to Thursday and Friday we are moving for real. Say your prayers and eat your vitamins. 

LET’S GET AFTER IT!

Monday

Strength

Strict Press

8-8-8-8-8

2 Second Pause

Metcon

10-9-8-7-6-5-4-3-2-1

HSPU

Box Jumps

3-3-3-3-3-3-3-3-3-3

DB STOH

Tuesday

Strength

DB Row

8-8-8-8-8

2 Second Pause

Metcon

“Jackie”

1000m Row

50 Thrusters (45#/35#)

30 Pull-ups

Wednesday

Strength

Deadlift

8-8-8-8-8

2 Second Pause

Metcon

21-15-9

Power Cleans (CC Heavy)

Sit-ups x2

Doubles x3

Thursday

Strength

DB Bench Press

8-8-8-8-8

2 Second Pause

Metcon

100m Run

10 Ring Dips

200m Run

20 HR Push-ups

400m Run

Directly Into

3 Rounds

12 Burpees

200m Run

Friday

Strength

Back Squat

8-8-8-8-8

2 Second Pause

Metcon

Buy In: 100 Walking Lunges

9-7-5-9-7-5

OHS (AHAP)

Strict T2B

Cash Out: 50 Wallballs