With HOA season upon us during the month of September we are going to incorporate and test out some team type wods with movements that have appeared numerous times at past HOA competitions. Come check us out.

We will also continue to program our normal type programming for those not participating in HOA. So you are not forgotten.

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Thursday September 5, 2019 @5:30 pm

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CFE HOA Prep Wod #1

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There will be thirty-four (34) minute running clock and three separate events. These workouts are designed for two (2), three (3), and (4) four person teams. We will also be having individual runs too.

Part 1:

Ten Minute Time Cap:

Four Person Team:

The team as a whole will run twelve (12) 100 m runs in a four person rotation.  You will rotate athletes, in order, after each run.  After the team completes the running. Then the team will complete (12) 50m sled pushes in the same four person rotation.  If there is time remaining within the ten minute time cap you will rest.

Three Person Team:

The team as a whole will run eight (8) 150m runs in three person rotation. You will rotate athletes, in order, after each run.  After the team completes the running. Then the team will complete (8) 50m sled pushes in the same three person rotation.  If there is time remaining within the ten minute time cap you will rest.

Partners:

As a pair you will run six (6) 200m runs. You will rotate after each run. After the pair completes the runs, then you will complete six (6) 50m sled pushes in same rotation.  If there is time remaining within the ten minute time cap you will rest.

Individuals:

You will run 1200 meters for time within that ten minute time cap. Rest remaining time.

Rest 2:00 minutes and reset.

Part 2:

Ten Minute Time Cap:

You will use one dumbbell or kettlebell only per team, per gender.

Four Person Team:

Each athlete will perform the following work then tag the next athlete for there rotation.

Each athlete will carry one 70/50lb DB or 70/55lb KB 50 meters. After they have completed the carry, they will then complete a 300m run. Once the athlete completes the run, then the next athlete will go and so on until all of the athletes have completed the work. You will rest the remaining time if you complete before the time cap.

Three Person Team:

Each athlete will perform the following work then tag the next athlete for there rotation.

Each athlete will carry one 70/50lb DB or 70/55lb KB 50 meters. After they have completed the carry, they will then complete a 400m run. Once the athlete completes the run, then the next athlete will go and so on until all of the athletes have completed the work. You will rest the remaining time if you complete before the time cap.

Partners:

Each athlete will perform the following work then tag the next athlete for there rotation.

Each athlete will carry one 70/50lb DB or 70/55lb KB 50 meters. After they have completed the carry, they will then complete a 500m run. Once the athlete completes the run, then the next athlete will go and so on until all of the athletes have completed the work. You will rest the remaining time if you complete before the time cap.

Individuals:

Each athlete will run to the 400m turnaround across the street and down the road over the bridge and back on the same route for time within a ten minute time cap. After completion of the run, continue to do 50 m recovery walks until the time expires. This is approximately 1300 meters.

Rest 2:00 minutes and reset.

Part 3:

Ten Minute Time Cap:

Four Person Teams and Three Person Teams:

You will as a team run one (1) mile for time. Each team will be carrying one (1) #45lb plate and one (1) #25lb plate. You can rotate the plate amongst the team during the run as many times as you want.

Partners:

Depending on dynamics of partners you will carry one plate for a one mile run.  If there are two males, then you will carry one (1) #45lb plate. If it is mixed pair, then you will carry two (2) #25lb plates. If there are two (2) female athletes, you will carry one (1) #25lb plate.

Individuals:

Each athlete will run as far as possible for five minutes. When you reach the five minute increment, you will then turn around and attempt to run the same distance back within that five minute time cap.