WOD (Workout of the Day)

Jessie K. killing 24″ box jumps. Your progress is amazing! Keep up the great work.

021815 WOD

A. EMOM 9:00

Minute 1: 0:30-0:45 handstand hold (modify with bar hold / wall walk)

Minute 2: 0:30-0:45 hollow rock

Minute 3: 0:30-0:45 consecutive doubles / singles

B. Take 15 minutes to find the heaviest complex of the following:

1 x push press + 1 x push jerk

C. For time:

10-8-6-4-2 *

Deadlifts (275/185)

Ring dips

* Run 100 meters after each round

>> On-Ramp

For time:

10-8-6-4-2 *

KB deadlifts

Parallette dips

* Run 100 meters after each round

New shirts have finally arrived! Find all of your favorite styles: classic logo; pineapple; Upcountry strong; and the skull and barbell. Get them before the tourists do!

021715 WOD

A. EMOM 6:00

Minute 1: 100-meter run + 4/3 strict pull-ups

Minute 2: 10 box jumps + 4/3 ring dips

B. Front squat

Warm up to working weight, then

EMOM 8:00

Three front squats @ 80-85% of 1RM

C1. Five rounds for time:

10 knees-to-elbows

15 Russian kettlebell swings (53/35)

20 consecutive double-unders

C2. Rest 3:00, then for time:

Run 400 meters with med ball (20/14)

– Score is total time for parts C1 and C2 (including 3:00 rest)

>> On-Ramp

C1. Five rounds for time:

10 sit-ups / tucks

15 Russian kettlebell swings

20-40 single-unders

C2. Rest 3:00, then

Run 300 meters

Score is total time of C1 and C2 (including rest)

Congratulations to Kaikaika who hit a 300 lb clean and jerk on Saturday!

CONDENSED SCHEDULE REMINDER: We will hold a holiday schedule today with one class only at 8:30 a.m. Full schedule will resume Tuesday.

021615 WOD

A. Group warmup

B. Stretch

C. Team “Badger”

Three rounds for time, in teams of two, partitioning reps any way, with only one person working at a time:

30 full cleans (95/65)

30 pull-ups

800-meter run

Each partner must do three 800-meter runs; bar work cannot begin until both teammates have completed the run.

>> On-Ramp

Three rounds for time, in teams of two, partitioning reps any way, with only one person working at a time:

30 air squats

30 ring rows

400-meter run

Hero workout “Badger” was created in honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on Dec. 11, 2007.