WAFFLE HOUSE RIDE!

Organized by:  Zoe Metro
THANKS ZOE – YOU ROCK!

90 miles WHOOT WHOOT!!!

Endurance:  Dynamic Drills - 1 mile run
Warm Up:  3 rounds

• 10 pushups
• 20 squats
• 10 rollovers
• 20 pull ups

Working Capacity:

3 sets:
10 strict ring dip – (shoulder below elbow, full lock-out on top)
20 kb swings, 24kg/16kg
rest 3 minutes

Durability: 

3 sets:
10 GHD
10 Back extensions
10 Wall squats

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  5 min Turkish Get Ups

Working Capacity –  3 rounds of:

• 60 sec Deadlift 95#
• 60 sec Front Squat 95/75#
• 60 sec Push Press 95/75#
• 60 sec rest

Strength & Stamina: 

• 15 Thrusters
• 50 Box Jumps
• 2000m row

Durability:  Sprints at 100m x 10 with 15 sec rest inbetween.  50 – 4 ct flutter kicks/50 bicyle crunches

Warm-up: Dynamic drills
               KB work ( figure 8, around the world, halo, hot potato)

WOD: 5 rounds

-HEAVY swing 20

-low box jump 20

-HEAVY DL 20

-low box jump 20

-double racked squat 20

-low box jump 20

**Waiters walk after each round (down and back length of gym)**

Core: 3x 60 sec plank ( 30 sec. center, 15 sec. right side, 15 sec. left side)

Endurance:  Dynamic Drills – 1 mile run

Warm Up:  2 rounds

• 20 Progressive squats
• 20 KB swings
• 20 push ups
• 20 KB squats

Working Capacity:  5 rounds

• 15 pullups
• 25 push ups
• 10 HEAVY overhead squats
• 200m run

Durability:  Sprints x 10: 15 sec rest

Endurance:  Dynamic Drills ROM

Warm Up:  Run 800m; row 500m; run 400m; row 250m

3 rounds of:  5 dead hand pullups (slow desent); 10 wall squats; 10 renegade rows

Working Capacity:  7 rounds

• 10 hand stand push ups
• 10 dumb bells squat cleans
• 10 L-pullups

Endurance:  Dynamic Drills ROM then….

Warm Up:  Run 1 mile then 50 Wall Balls

Work Capacity: Deck of Cards for time:  

• Hearts = Burpees
• Spades = Squat jumps
• Clubs = Mountain Climbers
• Diamonds = Push-ups
• Jokers = 400 meter sprint 

Durability:  50 situps/50 wall squat holds/60 sec. plank hold = x 2 rounds

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats – 20 rollovers – 30 OH squats

Bench mark wod:              “FRAN”

• 21-15-9 (FOR TIME)
• Thruster
• Pullup

Durability: 

• 50 situps
• 50 crunches
• 50 bicycles

Endurance:  Dynamic Drills ROM – 1 mile run

Warm Up:  30 squats – 20 around the world – 30 OH squats

KETTLE BELL PARTNER LADDER

• 10.9.8.7….3.2.1
• Russian Swing
• 200m run
• Goblet Squat
• 200 m run
• Thruster
• 200m run
• Tricep push up
• 200m run

Durability:  3 rounds

• 10 wheel rollouts
• 10 kb situps

Endurance:  Dynamic Drills ROM

Warm Up:   3 rounds

• 400m run
• 20 air squats
• 20 push ups
• 10 light back squats

Working Capacity:

• 800m run
• 20 Dead lifts 135/95#
• 20 Power Cleans (same bar)
• 20 Push Jerks (same bar)
• 20 Back Squats (ditto)
• 800m run