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 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 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