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WOD

24
Oct

Wednesday – October 25th

Waldo is exhausted after a long day at work and a grueling workout. He drinks a protein shake and curls up for a cat nap to replenish his strength.

Strength:
15 minutes OTM:
3 power clean and jerk
*Work at or above 70% of clean and jerk 1RM.

WOD:
5 minute AMRAP:
Overhead squat #95/65

23
Oct

Tuesday – October 24th

**Today a commercial is being filmed at the gym, We will have NO Morning or Noon classes. The gym will then close until 3:00pm. All afternoon classes will follow their usual schedule.**

Allie and Derek hitting the road for a Marathon in DC! These two have been crushing the running game this summer/fall!

WOD:
5 rounds for time:
25 wall ball shot #20/14 to 10/9′
20 pullup
15 box hop 24/20″
10 handstand pushup
5 bar muscle up

22
Oct

Monday – October 23rd

**Today a commercial is being filmed at the gym, We will have class at 5:30am and 6:30am. The gym will then close until 3:00pm. All afternoon classes will follow their usual schedule.**

Who else is ready for some more thrusters?

Strength:
10×3 split jerk at 80% of 1RM

WOD:
Open Workout 16.5
For time:
21-18-15-12-9-6-3
Thruster #95/65
Bar facing burpee
*Last programmed 1-17-17

21
Oct

Sunday – October 21st

Bridgette and Ken staring down some barbells! Welcome to CLE Bridgette!

10am – WOD
11am – WOD

WOD:
10 minutes to find a 1RM sumo deadlift

4 minute rest

10 minutes OTM:
3 sumo deadlift at 70% 1RM
6 sandbag lunge (alternate shoulder each minute)

3 minute rest

8 minute Tabata alternating between pushup and Abmat situp

2 minute rest

1 minute max effort wallball shot
*Athletes may not put down or rest medicine ball against wall for this minute.)

20
Oct

Saturday – October 21st

Some other “Swole Sisters” competed this past weekend and set some new PR’s!

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

WOD:
“Partnered Fight Gone Bad”
5 rounds, 1 minute at each station:
Wallball shot #20/14 to 10/9′
Sumo deadlift high pull #75/55
Box hop 20″ (same height for males and females)
Push press
Calorie row
Rest
*Split work as desired, score is total rep count after 5 rounds.

19
Oct

Friday – October 20th

Floating through some pullups! Brandon completed “Fan” unbroken in a time of 3:29!

Strength:
7×3 push press
*Build to 3RM.

WOD:
For time:
30 ring dip
25 clean #115/75
20 handstand pushup
15 clean #155/105
10 muscle up (20 knees to elbow)
5 clean #185/125

18
Oct

Thursday – October 19th

Josh rockin his first “Fran”!

WOD: *30 minute cap
For time:
800m run
25 deadlift #255/175
800m run
25 back squat #185/125
800m run
25 power snatch #135/95
800m run