Sunday 1-29-17
Open gym 2-3
Saturday 1-28-17
In teams of two,
WOD 11-RM Clean
In six minutes find your one-rep max barbell clean.
WOD 2 – Change the Station-This One Sucks!
With a running 9-minute clock
Loads shown throughout this page are always male intermediate/female intermediate – male novice & masters / female novice & masters
Burpees
…
Friday1-27-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 squat cleans 45/35
10 jerks 45/35
2 min rest
WOD
“Cindy”
20 min AMRAP:
5 Pull-ups,
10 Push-ups,
15 Squats.
Thursday 1-26-17
Warmup
Burgener warmup
3 x
Down and up
Elbows high and outside
External rotation
Jump and land
Hang squat snatch
30 min EMOM
Snatch
Start at 50% of max, increase load until you begin to miss the lift, if you miss more than 3 in a row, back off the …
Wednesday 1-25-17
Warmup
500 m row
3 rounds
10 SDLHP 35/25
10 Kb swings 35/25
10 kb alternating snatch 35/25
WOD
5 rounds for reps of:
1 minute of 185/135 deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows
Tuesday 1-24-17
Warmup
400 m run
3 rounds
10 deadlift
10 hang snatch
10 OHS
2 min rest
WOD
3 rounds
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run
Monday 1-23-17
Warmup
50 double unders
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
WOD
Back squat 5-5-5-5-5 reps
Sunday 1-22-17
Open gym 2-3
Saturday 1-21-17
Team Horrible 100s
In teams of no more than 4,
For time:
100 Box jump (24″)
100 Jumping pull-ups
100 Kettlebell swings (35, 25#)
100 Walking Lunge steps
100 Knees to elbows
100 Push press (45, 35#)
100 Back extensions
100 Wall ball shots (20, 14#)
100 Burpees
100 Double …
Friday 1-20-17
Warmup
400 m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 front squats 45/35
2 min rest
Deadlift
3-2-2-1-1-1-1-1