WODS for the Week of 2.7.2021

Midwest Meltdown!

We had several athletes participating this weekend at the Midwest Meltdown! Great time and congrats to Amy, Kara, and Katie for winning there division(Masters Intermediate 35+).

WORKOUTS for the Week 2.7.21

Monday 2.8.21 @5:30 pm

too much time on my hands

This is a timed run for six total rounds.

There will be a thirty four (34)  minute running clock.

One Round

Run :60 seconds (Moderate Pace)

Rest :15 seconds (Rest time can be performed as a walk on the runner or you can step off)

Run :45 seconds (Fast Pace)

Rest :30 seconds

Run :30 seconds (As fast pace you can maintain)

Rest :45 Seconds

Run :15 Seconds (As fast as you can maintain)

Rest 2:00 minutes between round, except the last round.

Workout Detail:

This is designed to be speed workout, with limited rest and fast to faster paces.  You will be performing four (4) minutes of work each round with limited rest. Attack each timed interval with a fast pace.

Aerobic Capacity:


Workout Hints:

Walk in between the intervals. Keep moving and get your rest. The workout will have varying paces, so try to maintain the same meters each round.

Your Score:

You will score each round separate for six (6) total scores. You will score the total meters for each round.

Thursday 2.11.21 @5:30 pm

100 reasons to hate the coach

100 Burpees to Bar.

You will have to hustle to get back and forth from the runner to the bar to do burpees.

Gals use the lower to medium bars. Guys use the medium to high bar.

Every 2 minutes Assault Runner 10 Calories.

Start the workout with Assault Runner 10 calories.

Workout Detail:

This is designed to be a lactate threshold workout out with a high volume of running and burpees.

Aerobic Capacity:

Lactate Threshold.

Workout Hints:

You will have to hit the runs with some urgency if you want to get through the burpees. The key is getting a quick transition to the runner and to the bar and back.

Your Score:

Total time to perform the 100 burpees to bar.




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