Warm up: 20 Single leg hip bridge / 20 good mornings
- Deadlift 3 x 15 reps
2. 12 Rounds for time:
3 Thrusters
6 Step overs
12 Double unders / 12 Lateral jumps
Deadlift
WOD Friday March 20th
It’s time to get ready for the Havoc Games! Grab a partner and start training!
Warm up: X walk x 10 steps in each direction / Kang squats x 15 / Jump squats x 15
1. Every 3 minutes for 18 minutes:
1 Deadlift
2 Power cleans
1 Deadlift
Last week of this. You should be moving up in weights.
2. For time:
5 Rope climbs
1 Wall climb
4 Rope climbs
2 Wall climbs
3 Rope climbs
3 Wall climbs
2 Rope climbs
4 Wall climbs
1 Rope climb
5 Wall climb
WOD Friday February 21st
Warm up: 2 minutes on a thing / X walk x 10 steps in each direction / Pendlay row x 10
- Deadlift: 12, 10, 8, 6, 4, 2
2. 8 Rounds for time of:
30 Second handstand hold
6 Reverse burpees
WOD Friday February 7th
Warm up: 30 kb swings / 20 Banded good mornings / 10 Single leg RDL’s per leg
- Deadlift: 3 x 10 reps ( Looking for some effort here )
2. As many rounds as possible in 6 minutes:
12 Handstand pushups
12 Pistols
Directly into as many rounds as possible in 6 minutes of:
24 Med ball sit ups
24 Ball slams
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
- 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 Friday January 10th
Warm up: 20 Walking lunges / 12 Seated good mornings / Xwalk x 10 steps in each direction
- Deadlift: 10, 8, 6, 4, 2
2. 2 Rounds for time:
400 Meter run
40 Double unders
400 Meter run
40 Kettlbell figure 8’s
WOD Wednesday January 1st
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: 20 Calorie bike / 20 Jumping jacks / 20 sit ups
“2020”
20 Power Cleans @ 135 / 93
20 Burpees
20 Front squats @ 155 / 103
20 Burpees
20 Back squats @ 175 / 123
20 Burpees
20 Deadlifts @ 195 / 133
20 Burpees
WOD Friday December 27th
Warm up: 2 minute row / single leg rdl x 12 each side / 12 kb jumps
- 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
WOD Friday December 20th
Warm up: 50 kettlebell figure 8’s
- Every 3 minutes for 5 sets:
2 Deadlifts + 15 Pullups
2. 60 kneeling squat jumps
*at the top of every minute do 3 burpees
WOD Friday December 6th
Warm up: 50 kb figure 8’s
- Every 3 minutes for 5 sets:
6 Deadlifts + 6 Broad jumps ( Set a mark and hit it every time )
2. Every 3 minutes for 5 sets:
12 Wallballs
12 / 8 Calorie Bike
12 Wallballs
Each set is for time. Don’t be a baby.
