WODs

January 2-6 (WODs of the Week)

Monday, January 2, 2016

SWOD
Clean & Jerk Complex:
3 Cleans + 1 Jerk (@ 60, 65, 70, 75%)
2 sets (3+1) @80%

WOD
For time, complete 7-6-5-4-3-2-1 reps of:
Deadlifts (315/205# or scale ~80%)
Muscle-ups (scale: burpee+pull up)
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Tuesday, January 3, 2016

"22" WOD
AMRAP 22
22 Wallballs (20/14)

22 Power Snatch (75/55)

22 Box Jumps (24/20)

22 Push Press (75/55)

22 Calorie Row

SWOD
Back Squat Triples:
60%/3
70%/3
75%/3
80%/3
(85%/3) 2 sets
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Wednesday, January 4, 2017

Mobility WOD (10 min)

WOD
FOR TIME
4 rounds:

10 Thrusters (95/65)

15 TTB

-rest 3 min-
3 rounds:

10 Power Cleans (115/75)

15 HSPU
-Rest 2 min-

2 rounds:

10 Front Squats (135/95)

15 Burpees
(30 min cap)
This might get nasty so scale accordingly. Estimates: 4rds=8 min, 3 rds=6 min, 2 rds =5 min ….ish
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Thursday, January 5, 2017

Active Recovery Day!

Warm up and do your mobility!
Pick any machine (10 min) :30 work + :30 rest
Then :30 work + :30 rest (10 min) on another machine.

If there are no machines available, make it simple and alternate mountain climbers, jump rope, jumping jacks, etc., or some other low impact, cardio-vascular movement.

Recovery days are designed to HELP YOU improve down the road. Don’t skip them!
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Friday, January 6, 2017

NOTE: Regular coached classes are at 6am and 9am, 4-7PM = open gym.
We’ll be setting/decorating the gym for our holiday party, so please lift/WOD with caution and steer clear of the RIG. Feel free to help us string some lights!

Partner WOD
For time, complete in tag team format:
100 burpees
100 box jumps
100 sit ups
100 double unders (300 singles)
100 cal row
—If u are not working, you are holding a (20/14) wall ball. WB must never touch the floor. 5 burpees for each partner on the spot for if WB touches the floor. Carry it anyway you want. Cannot sit on a box/floor with it or lean on the wall.
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Saturday, January 7th

NO CLASS, but feel free to stop by for Open Gym 10am-noon and maybe help us move a few things around for the party? Please and thank you!!