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

 

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.