WOD 09.10.2022

“Wylie’s Wild World of Cardio”
Partner Workout
400m Run
100 single unders
1 Mile Echo Bike
800m Run
200 Single Unders
2 Mile Echo Bike
1 Mile Run
400 Single Unders
4 Mile Echo Bike
660m Zercher Slug Carry

1 Person working at a time (including runs). Break up reps, run and bike as needed.

Zercher Slug Carry must go together, one slug per team. Pass the slug as needed.

WOD 09.05.2022

Happy Labor Day! 9am Class Only today!

“Case Of the Mondays”
Partner WOD
2 Rounds
50 Step Ups w/ Plate 45/35
100m Run w Plate
50 Plate Presses
100m Run w/ Plate
50 Plate Squats
100m Run w/ Plate
50 Plate Rows
100m Run w/ Plate

*alternate each rep (you go, I go). Run together
** I see no reason to put down the plate during work. “Fun” is mandatory!

WOD 09.02.2022

Every 2:00 for 10:00
Snatch Complex
(Pause Power Snatch Below Knee + Hang Squat Snatch)
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+1 reps @ 75%
Set 5: 1+1 reps @ 75%
% are based off your 1rm Power Snatch

“Talladega Nights”
400m run
21 Power Snatches 95/65
400m Run
15 Power Snatches
400m Run
9 Power Snatches

Time Cap 12:00