WOD


Thursday January 24

“Triple Threat” *In teams of 2 6 total rounds at each station, teammates alternate Ex: Michele and Cherie are partners, Michele runs for 1 min, 15 seconds to transition, then Cherie runs for 1 min. So each athlete will complete 3 rounds.   1min ON – 15 sec transition Max Distance Air Runner meters   1min ON – 15 sec

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Wednesday January 23

“Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees   (OPEN) 185/135 – 225/155 – 275/185 (Performance) 155/105 – 185/135 – 225/155 (Fitness/Masters 45+)

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Tuesday January 22

“Chain Reaction” 3 Rounds: 21/15 Calorie Assault Bike/Row 21 Pull-ups –Directly Into– 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80)   Open/Performance – as written Fitness – 95/65   Recovery 5-4-3-2-1 Wall Climbs 25-20-15-10-5 Hollow Rocks  

Monday January 21

“Double Date” AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row or Bike   The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.   In order to keep moving

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Saturday January 19 *Gym Closed for Marathon Row*

No Open Gym No Yoga Team Marathon Row For time: •Row 42,195 meters

Friday January 18

“Layaway” AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Open – as written Performance – 50/35 Fitness – 35/20 Recovery: 5-4-3-2-1 Wall Climbs 10-8-6-4-2 Strict Pull Ups (they don’t have to be unbroken but zero kipping, add weight if you’d like)

Thursday January 17

“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20″) 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Rx – as written   Recovery 10-10-10-10 Reverse Hyper 10-10-10-10 Hip Extensions  

Wednesday January 16

Strength  Front Squat Complex Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat 3 second pause in the bottom. W.O.D “Satan’s Whisker’s” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees Open/Performance – as written Fitness – 135/95, Pull-Ups Recovery 5min Bike/Row 2 Rounds of: 20 Band Pull Aparts + 20 Banded Good

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Tuesday January 15

“Fuller Circle” For Time: 50/35 Calorie Assault Bike or Row 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Assault Bike or Row Open – as written Performance – 75 Double Unders x 2 Fitness – 50 Double Unders x 2 Recovery 3 Rounds NOT for time: 100ft Farmers Carry (as heavy as possible but unbroken) 100ft Double Overhead

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Monday January 14

Strength 2RM Hang Power Clean Build to a heavy double for the day. W.O.D “Nasty Girls” (benchmark) 3 rounds for time of 50 Air Squats 7 Muscle-ups 10 Hang power cleans 135/95 Rx: as written Scaled: Bar Muscle Ups – 14 Regular Pull Ups, 115/75 Recovery/Midline 30-20-10: Russian Kettlebell Swings (70/53) GHD Sit-ups or Hollow Rocks  

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