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WOD

17
Jan

Saturday – January 18th

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Bring a Friend!

Synch up those schedules and get your buddy in!

Partner WOD:
3 rounds for time:
40 sumo deadlift high pull 95/65#
30 push press
20 toes to bar
10 rope climb
*1 works while 1 rests.

16
Jan

Friday – January 17th

Hope you all have Frantastic Fridays!

Strength:
Perform a set every 3 minutes:
Deadlift:
3×5 start around 50-60%
5×3 build to a 3RM
*Work on mobility between sets.

Accessory:
3 rounds not for time:
30 seconds of flutter kicks
5 wide elbow ring row
5 close elbow ring row
5 supinated grip ring row
*Keep ring rows slow and smooth

15
Jan

Thursday – January 16th

“Why can’t you just say ‘good job’?”

WOD:
10 rounds on a 3 minute clock:
7 power/muscle snatch #75/55
15 v-up
50 double under (60 seconds of work)
*Finish each round by the 2 min mark, maintaining 1 minute or more of rest.

Cooldown:
Spend 3 minutes on a machine
2 minutes smashing calves each side
(put away barbells)
2 minutes rolling around the scapula with a lacrosse ball each side

14
Jan

Wednesday – January 15th

You gotta love thrusters!

WOD:
“Fran”
21-15-9
Thruster 95/65#
Pullup
*last programmed November 26th 2018

Post WOD Barbell work:
Perform 15-20 power clean and jerks between 50-75% of your 1RM clean and jerk. Take adequate rest between reps and focus on improving technique!

14
Jan

Design Winner: ”I’m Just Here For The Dogs.”

Our design winner was Kelsey with Craig as our runner up, his design will be featured on another piece later! Make sure you get signed up by 1/21/20 for your crop or raglan(see options below). Sign up at the gym or let us know what style, size, and color you’d like here. Accounts will be charged when the shirts arrive.

Crops: $27
Bella + Canvas Ladies Racerback Crop Tank
– Heather Olive
– Dark Grey Heather

Raglan: $30
Anvil Adult TriBlend 3/4 Sleeve Raglan
– Heather Grey / Heather Navy
– Heather Grey / Dk. Heather Green

13
Jan

Tuesday – January 14th

Oh yes… here’s some burpees!

WOD:
For time: *25 minute cap
1k row
30 burpee
30 kettlebell swing 53/35#
1k ski
30 burpee
30 kettlebell swing
2k bike
30 burpee
30 kettlebell swing
For this workout, not everyone will be able to start on the rowers unless the class is quite small. Break the class into groups and have them start on different machines, you should be able to get everyone onto each machine

Post WOD Skill:
4 rounds NOT FOR TIME:
2 box walk back
8-12 plate step up
2 short controlled handstand walks / 15-20 second handstand hold

12
Jan

Monday – January 13th

Sometimes you do “Karen”. Then this happens!
Strength:
Front squat:
2×7
4×5 build to a 5RM
*Use the time between sets to work on position.

WOD:
3 rounds for time: *7 minute cap
15 ring dip
15 box hop 30/24″

Cooldown:
3 minutes of light machining
Use a lacrosse ball to smash and grind through your pecs and shoulders

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