Wednesday, Jan. 29, 2014

“Annie” when the power goes out? No problem. Coach Jason smoothly led 5:30 p.m. Tuesday through a WOD in the dark with music from his truck when downed trees took out nearby power lines. Shortly after class, calls came through from four of you to alert others about road detours due to the trees. It’s cool to have such a close-knit community, where everyone looks out for their neighbors. Great work to everyone training through this wet weather!

012914 WOD

A. Three rounds NFT

200-meter row

10 kips

10 oblique side bends with kettlebell (5/side)

10 hollow rocks

B. Strict press

60% x 5

70% x 5

80% x 5+

Subset your working presses with 3 x 5 eccentric pull-ups

C. AMRAP in 9:00

3 burpees

3 power cleans (135/95)

3 handstand push-ups

6 burpees

6 power cleans

6 handstand push-ups

9 burpees

9 power cleans

9 handstand push-ups

. . . 12, 15, 18, etc.

Score is last completed rounds, plus reps.

>> On-Ramp

AMRAP in 9:00

3 burpees

3 hang power cleans (dumbbells or barbell)

3 strict press / HSPU off box

. . . 6, 9, 12, etc.

Score is last completed rounds, plus reps.