Call Us: (216) 373-0820

WOD

14
Dec

Saturday – December 14th

9am – WOD
10am – Open Gym
11am – Bring Your Friends!

Running through some benchmarks with a partner!

Partner WOD:
For time:
“Karen”
150 wallball #20/14 to 10/9’

“Grace”
30 clean and jerk 135/95#

10 rounds of “Cindy”
5 pullup
10 pushup
15 air squat

“Isabel”
30 snatch 135/95#
*Split work as desired.

12
Dec

Friday – December 13th

Pay attention to your pace and stroke rate. The more you know the better you’ll perform.

Strength:
Front squat, resting 2 minutes between sets:
10 – 70%
8 – 75%
6 – 80%+
4 – 85%+
2 – 90%+
4
6
8
10
*You should have some struggle finishing the 6, 4 and 2 rep sets. These percentages should be reasonable and quite probably exceedable. Try to use the same weights to descend.

WOD:
For time:
1k row
2 minute rest
500m row
1 minute rest
250m row

11
Dec

Thursday – December 12th

Let’s stay illness free this winter by doing a better job of cleaning our equipment!

WOD:
50-40-30-20-10
Russian kettlebell swing 70/53#
Double under
Abmat situp

Post WOD
Pick a light set of dumbbells and attempt to do 50 strict presses without setting the dumbbells down. Be honest with yourself and use weight that will allow you a good chance of success.

10
Dec

Wednesday – December 11th

Let’s move some heavy barbells!

Strength:
Deadlift 4×10
*Build to a 10RM.

WOD:
5 rounds for time:
10 handstand pushup
20 goblet lunges 53/35#

Post WOD:
3 rounds:
10 single leg RDL (5 per leg, use light kettlebell and move slowly)
10 slow ring row

9
Dec

Roads Closed

Parking around the gym will be difficult tomorrow. If you can’t find parking on the side streets then use the lot at the northeast corner of Superior and E 24th St.

9
Dec

Tuesday – December

Let’s put those hands together people!

Strength:
5 superset rounds:
5 front squat 75%+
3-10 strict pullup or pullup negative

WOD:
For time: *12 minute cap
50 back squat 45-50% of 1RM front squat
40 deadlift
30 bar facing burpee
20 power clean
10 shoulder to overhead

Cooldown:
Roll out!!

8
Dec

Monday – December

Time for some more box hops, knees to elbows and yes, even some burpees!

WOD:
“Filthy 50”
For time:
50 box hop 24/20″
50 jumping pull-up
50 kettlebell swing 35/26#
50 walking lunge step
50 knees to elbow
50 push press 45/35#
50 hip/back extension
50 wall ball shot 20/14# to 10/9′
50 burpee
50 double under

Cooldown:
LIght 500m row or equivalent

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