40 seconds max reps, push press 95/65
400 meter run
1 burpee penalty, performed immediately, every time you put the bar on the ground before the 40 seconds are up. You are able to rest in the rack or hang position without penalty. Record the number of reps per round and total time to complete all five rounds. You may rest as needed after each run. The 40 seconds begin when you place your hands on the bar to clean the weight.
Scale weight as needed, to be able to perform at least 8-12 reps your first round. You may not maintain that pace for future rounds, that is fine.
Chest to bar pull-up into toes to bar. 10 minute time cap
Watch the birthday boy demo one of his favorite movements. Come see if you can do 60 reps faster than Rob, or at least get it done under the time cap. Scaling options will be available. There's a birthday party for Rob starting at 6:30pm. Be there.
Wods will not be posted in advance this week. Show up and see what's on the board.
*** Reminder that Yoga starts this week, Tuesdays & Thursdays at 9:30am in Rocky River. $5 for members, $10 for non-members and your first class is free. Bring your own mat. FYI-Early morning gym hours end at 8:00am then doors open again at 9:15am for Yoga.
Following your warmup, you will have 30 minutes to work on any of the following movements & skills. You will do each one for at least one set, then you can choose which ones you repeat in any combination or order.
- Front break fall - learn a safe way to land if you fall or are pushed to the ground
- Lower to an L from and inverted hang on the rings
- Hip and back extension on the GHD - more challenging that you think
- Lateral jumps - over a pair of paralletes,
- Rope climbs - learn the J-hook and master the downward trip on the rope
- Bear crawls - just because they suck
End with a short conditioning run cool down or 10 minutes of foam rolling and lacrosse ball work.
** We've been doing these Task List WODs for years, mainly as active recovery work after a rough week of workouts and to help develop skills that you normally don't do on your own. They are crowd favorites.
On Saturday we will have a special workout honoring all those who lost their lives in the September 11th tragedy thirteen years ago today. Never forget.
Today's WOD will be a heavy deadlift strength workout with bar hangs, followed by a short conditioning workout. You'll be using 70% of your 1 rep max or deadllifts. Show up and see the combo and rep scheme.
400 meter run after rounds four and eight. GoRuckers, wear your rucksack on the runs.
Warmup: On board from Saturday
Cool down: 1000 meter run shouldering slam ball. GoRuckers, wear your rucksack.
If you are wondering what I mean by GoRuckers, it's our group training for the upcoming GoRuck Light on October 25th. We have a large and growing group from our box. If you are interested in joining us, check out the GoRuck site here and ask one of us at the gym for more details.