January 2017

Week 3 Partner WOD

Strength Rope climbs x 4.  Adv= legless   Scaled=half way or assisted WOD Partner WOD 1 works/1rests For Time. 100 Wall Ball *EMOM both partners must complete 5 Burpees Individual 50 Wall ball “EMOM – 5 Burpees” Advanced (for individuals) “100 Wall ball (20/14lb)” “EMOM – 5 Burpees”


Don’t forget we will be having a team workout the LAST SATURDAY of every month @ 9am! Team WOD Teams of 4: 1 Person Sprints 100m 1 Person Holds Plank Position 1 Person does Max Rep Burpees 1 Person Rests AMRAP 15 minutes Team with the most burpees WINS!


Accessory Work-Sorenson Hold on GHD (record max time held unbroken) Workout of the Day Three rounds for time of: Run 400 Meters 20 Russian Kettlebell Swings (adv. 62/44) Run 400 Meters 10 Push-ups (adv. HSPU)

Happy Birthday Karina!

Strength– Strict Toes to Bar (no swinging/kipping) max reps in 2 mins Workout of the Day Karina’s BDAY WOD 2 Rounds 34 V-ups (adv. GHD Sit-ups) 34 Goblet squats (adv. 53/35) 34 Russian twists (use same KB) 34 Front rack goblet lunges (use same KB)

Open WOD 15.2

Accessory Work– Barbell Bicep Curls M/65 W/45 12-10-8-6 30 secs rest in between sets Workout of the Day Open WOD 15.2 Scaled Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 6 overhead squats (45 / 35 lb.) 6 jumping chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 8 overhead squats …

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Strength– Single arm KB OHS SOTS Press 8-5-3 (both sides) Workout of the Day WOD 1000m Row *EMOM do 1 burpee, 2 burpees, 3 burpees, etc. (adv. burpees to 6” target) (adv. 2,000m Row) Set rowers to count down from 1000m. Once clock starts, row hard. Right at the 1:00 mark everyone gets off rower …

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Partner WOD

Skill Practice-KB Turkish Get Up. Adv M/20kg W/16kg (scale according to ability level not strength) Workout of the Day Partner WOD (WOD of the week for challenge participants – partners must complete together by Sunday) Part A: Partners can work at the same time. 5 Minutes. Find 1 rep max Push Press Rest 3 min. …

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Power Cleans/Double Unders

Workout of the Day For time: 10 Power Cleans (adv. 155/105 lbs) 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders

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