WODS for the Week of 9.8.19

HOA Prep Week Two commences…….

Larry Can Run

 


We are commencing the second week of HOA training with some running and little variety of movements. Come join us again this week.


HOA Prep #3 Monday @5:30 pm 9.9.19


There will be a forty minute running clock.

This will be designed as a partner WOD but can be ran as a three or four person team.

A. Four Minute Interval:

0:00 – 4:00 minutes each team will alternate 100m runs until you have ran a total of 400 meters.

Example: Athlete A runs 100; B runs 100; C runs 100; D runs 100 = 400 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

After all runs have been completed; perform 4 synchro burpees as a team or pair and **one tire flip.  Rest remaining time.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

**Tire flips are not required in this workout. They are an optional addition to the workout if your wanting to practice. Four person teams, tire flips must be completed by a pair. Three person teams can utilize all team members. Pairs can work together. Use one tire. Pick accordingly.

B. Six Minute Interval:

4:00 – 10:00 minutes each team will alternate 200m runs until you have achieved a total of 800 meters.  After all runs have been completed; perform 8 synchro burpees as a team or pair and **two tire flips. Rest remaining time.

Example: Athlete A runs 200; B runs 200; C runs 200; D runs 200 = 800 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

C. Eight Minute Interval

10:00 – 18:00 minutes each team will alternate 300m runs until you have achieved a total of 1200 meters. After all runs have been completed; perform 12 synchro burpees as a team or pair and **three tire flips. Rest remaining time.

Example: Athlete A runs 300; B runs 300; C runs 300; D runs 300 = 1200 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

D. Ten Minute Interval

18:00 – 28:00  minutes each team will alternate 400m runs until you have achieved a total of 1600 meters. After all runs have been completed; perform 16 synchro burpees as a team or pair and **four tire flips.

Example: Athlete A runs 400; B runs 400; C runs 400; D runs 400 = 1600 meters total. The three person teams will require one athlete to run twice. Pick accordingly. Pairs will alternate runs.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

E. Twelve Minute Interval

28:00 – 40:00 minutes each team or partners will run 2000 meters for time. There will be no partitioning of the meters. This run will be performed as a last man up pace.  Each team/pair will run in a single file line and the last person in the line will always run to the front the entire time throughout the entire 2000 meters.

After you perform the 2000 meter run, you will perform 20 synchro burpees as a team and **five tire flips.

You can scale the burpees as a pair by partitioning the reps amongst each pair.

Done.


HOA Prep WOD #4 Thursday @5:30 pm 9.12.19


There will be a thirty one minute running clock.

This will performed as a partner wod. If your performing as a four person team it will be Male/Female. If your a three person team, you will pick two athletes for every interval to perform work. Individuals will still perform the work required.

If your a four person team, one pair will start at the top of the with Med Ball Carry. The other pair will start with the 30 calories on the ski erg.  On the runs, all team members will run together.

Example:

A. Fifteen Minute Interval. Work will be complete every three minutes.

You will perform the work as prescribed and rest any remaining time.

0:00 – 3:00 minutes each pair will perform a a Med Ball Carry. Males will carry 150 meters (run 75 meters and back) Females 100 meters (run 50 meters and back) The med ball weights will be up to the teams. RX will be 100/70 lb medball. Scaled will be any med ball below #30 lbs.

3:00 – 6:00 minutes 150 Double Unders (Each athlete will switch every 25 reps.) Scaled will be 150 singles (Each athlete will switch every 25 reps.)

6:00 – 9:00 minutes 20 med ball cleans as a pair (not individually) and 15 synchro burpees. Scaled med ball cleans will be any med ball or slam ball under #30lbs.

9:00 – 12:00 minutes 30 calories on Ski Erg.  Males will accumulate 20 calories, Females 10. If two females are pairing up then ski 20 calories (Ten and Ten). If your doing this individually then Males 30 calories; Females 20 calories.

12:00 – 15:00 minutes the entire team will run 300 meters.

B. Ten minute interval: Work will be completed every two minutes.

15:00 – 17:00 each pair will perform a Med Ball Carry. Males 100 meters (run 50 meters and back). Females 75 meters (run 37.5 meters and back). The med ball weights will be up to the teams. RX will be 100/70 lb medball. Scaled will be any med ball below #30 lbs.

17:00 – 19:00 each pair will perform 100 Double Unders (Each athlete will switch every 25 reps.) Scaled will be 100 singles (Each athlete will switch every 25 reps.)

19:00 – 21:00 minutes each pair will perform 15 med ball cleans as a pair (not individually) and 10 synchro burpees. Scaled med ball cleans will be any med ball or slam ball under #30 lbs.

21:00 – 23:00 minutes each pair will perform 24 calories on the Ski Erg.  Males will accumulate 16 calories, Females 8. Female pairs will ski 16 calories total(Eight and Eight). If your doing this individually then Males 20 calories; Females 10 calories.

23:00 – 25:00 minutes the entire team will run 200 meters.

C. Five Minute Interval: EMOM

25:00 – 26:00 Each pair will perform a Med Ball Carry. Males 75 meters. Females 50 meters. The med ball weights will be up to the teams. RX will 100/70 lb medball. Scaled will be any med ball below #30 lbs.

26:00 – 27:00 50 Double Unders (Each athlete will perform 25 each)

27:00 – 28:00 Each pair will perform 10 med ball cleans as a pair (not individually) and 5 synchro burpees. Scaled med ball cleans will be any med ball or slam ball under #30 lbs.

29:00 – 30:00 Each pair will perform 18 calories on the Ski Erg. Males will accumulate 12 calories, Females 6. Female Pairs will ski twelve  calories total (Six and Six).  If your doing this individually then Males 10 calories; Females 5 calories.

30:00 – 31:00 the entire team will run 100 meters.

Done.

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