WOD Tuesday January 21st

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who are headed to the Elite division at “Wodapalooza.”

Warm up: 2 Rounds of – Hang muscle clean x 6 / Clean pullunder x 6 / Good morning x 6

  1. Every minute on the minute for 16 minutes:

1 Power clean + 1 Clean

2. Every minute on the minute for 16 minutes:

Odds: Sled pull x 50 Ft

Evens: Plank x 30 seconds or L-sit x 20 seconds

 

WOD Monday January 20th

Don’t forget! This Saturday we will be having a partner fundraiser workout for “Team Forging the Warrior” who is headed to the Elite division at “Wodapalooza”

Warm up: 2 minutes of jump rope / 12 Kang squats / X walk x 10 steps in each direction

  1. Every 2 minutes for 5 sets:

Anderson front squats x 1

2. Every 2 minutes for 5 sets:

Anderson Back squats x 1

3. For time:

39 Pullups

39 Front squats 115 / 83

39 Burpees

39 Shoulder to overhead 115 / 83

Image result for martin luther king

Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps

  1. Every 5 minutes for 5 sets:

5 Deadlifts

15 Calorie row

3 Deadlifts

15 Calorie row

1 Deadlift

* This will be wave loaded: Here is an example – the first interval use 225, 235, 245 the second interval use 235, 245, 255, the third use 255, 265, 275 follow this pattern for all 5 intervals. This is alot of deadlifts so be a little conservative on your starting weights.

2. 3 Rounds for time:

6 Muscle ups

12 Thrusters @ 95 / 63

 

WOD Wednesday January 15th

Hey!!! I know you are probably reading this on Facebook right now since people don’t go to websites anymore, and you probably won’t look at the bottom of this post, or read the whole thing since there are so many meme’s to read, and peoples dinners to look at on Facebook (also known as: The internet part 2). But just so you know, we are doing rope climbs tomorrow as it says below. If you are planning on wearing your Nike frees, or any other foam bottom running shoes be prepared to ruin them. Please bring long socks and shoes that have a rubber bottom, you will be thankful when your shoes and shins are in one piece at the end of the day.

Warm up: Empty barbell work.

15 Rounds for time and load:

1 Rope climb

15 Double unders

1 snatch (choose own weight) One attempt at each snatch per round.

Score is total snatch weight divided by time.

Example: If you snatch 150 lbs for the workout and you miss 2 times, your total weight lifted will be 150 lbs x 13 = 1950lbs. If the workout takes you 1030 seconds (17 minutes and 10 seconds) you divide 1950 by 1030 and get a score of 1.89.

*The higher the number the better the score.