WOD (Workout of the Day)

We had a record number of people at Monday’s classes. Way to start off your week right!

011316 WOD

A. Run 400 meters or row 500 meters, then

Three rounds of the following:

20 KB oblique side bends (10/side)

10 ball slams

10 push-ups

7:00 time cap

B. Press – week 2 | month 3

70% x 3

80% x 3

90% x 3+

Subset with 3 x 8/side dumbbell rows

C. Five rounds for total reps:

1:00 ME ground to overhead (155/115)

1:00 ME v-ups

1:00 rest

>> On-Ramp

Five rounds for total reps:

1:00 ME hang power clean to push press

1:00 ME sit-ups

1:00 rest

Just five more days on the sugar detox! We’ve had a bunch of people staying strict — one even lost five pounds. Stay strong, friends; it’s the home stretch!

011215 WOD

A. 3 rounds NFT

250-meter row

10 toes-to-rings

10 good mornings with band or light bar

6:00 time cap

B. Power snatch

Take 15 minutes to build to a challenging power snatch. Once you miss, drop to 80 percent of your best effort and do five good singles at that weight.

C. Every 5:00 for 20:00 (4 sets)

400-meter run or 500-meter row

12 jumping lunges with bar in back rack (45/35)

10 chest-to-bar

>> On-Ramp

Modifications will be posted on whiteboard

“Nothing will work unless you do.” — Maya Angelou

011116 WOD

A. 8:00 OTM

Even minutes: 0:30-0:45 double-unders

Odd minutes: 0:30-0:45 hollow rock / hold

B. Back squat – week 2 | month 3

70% x 3

80% x 3

90% x 3+

C. Two rounds for time:

200-meter run

6 hang full cleans (135/95)

12 burpees over barbell

Rest 2:00, then

Two rounds for time:

200-meter run

6 overhead squats (135/95)

12 box jumps (24/20)

Score is total time

>> On-Ramp

Two rounds:

100-meter run

6 hang power cleans

12 burpees

Rest 2:00, then

Two rounds

100-meter run

6 OHS

12 box jumps / step-ups