WOD Friday January 24th

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 minutes on a thing / X walk / Pendlay rows

  1. Every 3 minutes for 5 sets:

3 Deadlifts

15 Calorie row

1 Deadlifts

*Same idea as before, less volume, less time, more weight.

Here is an example of how the loads should go. Please don’t pretend that these are the “Rx’d weights” If you use these exact loads that fine, but don’t think this is the weight you should do if you go to the workout pharmacy and get a prescription.

set 1 – 225, 245

set 2 – 235, 255

set 3 – 245, 265

set 4 – 255, 275

set 5 – 265, 285

2. 4 Rounds for time:

8 Burpees over the bar

4 Power clean and jerks @ heavy

3. Mop up your chalky ass hand prints.

 

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