WOD Monday January 30th

Gym hours for this week:

Monday: Regular hours

Tuesday: Closed after 4:30 class

Wednesday: Open from 11 till 2, one class at 12:00

Thursday: Let’s go.

Warm up: 400 meter run / 12 seated good mornings / X walk x 10 steps in each direction

  1. Every 2 minutes for 5 sets:

Anderson front squats x 2

2. Every 2 minutes for 5 sets:

Anderson Back squats x 2

3. 10 rounds for time:

1 Heavy power clean

5-8 Pullups ( pick a number and stick to it, we are looking for unbroken sets for at least the first half, choose the pullup reps accordingly)

 

WOD Friday December 27th

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. For time:

40 Strict pullups

*begin every minute with 10 air squats