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WOD

5
Feb

Monday – February 6th

WOD:
“Isabel”
For time:
30 snatch #135/95
*For this workout snatch refers to a category of movement. Power snatches are acceptable and advised.

Post WOD at 15 minutes on the clock
5 rounds for time:
10 deadlift #225/155
20 wall ball shot #20/14 to 10/9′

4
Feb

Sunday – February 5th

“Daddy, is that really how bears crawl?”

10am – WOD
11am – WOD

Pre WOD:
5 rounds on a 2 minute clock:
8 GHD weighted

WOD:
5 Rounds for time:
3 hang clean #155/110
6 lateral burpee
20 double under
100′ bear crawl

Post WOD:
4 rounds on a 2 minute clock:
20 seconds max effort Air Dyne
10 kettlebell swing #62/44

3
Feb

Saturday – February 4th

After a couple weeks with us Adam is rocking a solid overhead position!

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD

Partner WOD:
2 rounds for reps, resting 1 minute between exercises:
3 minute push press #75/55
3 minute box step up holding 2x #15/10 plates to a 24/18″ box
3 minute ab mat situp
3 minute plate ground to overhead #45/35
*1 works while 1 rests. Split work as desired.

2
Feb

Friday – February 3rd

Josh took a break from his burpees to answer a fake phone call. NO RESTING IN BURPEES JOSH!

Strength:
10 minutes OTM:
3 power clean and jerk >65% of 1RM clean and jerk
*Ascend as heavy as possible, reps are touch and go.

Interval:
6x500m row, rest 2 minutes between efforts

1
Feb

Thursday – February 2nd

Sam Fighting to stand up his 49th clean of the day. This tied his 1RM! Awesome!

Strength:
In 15 minutes:
Back squat 7×5 heavy to as heavy as possible

WOD:
4 rounds for time:
7 overhead squat #135/95
14 ring dip
21 box over 24/18″ long way

31
Jan

Wednesday – February 1st

Saturday’s 11am class had some new faces and a whole heap of time on the rower!

WOD:
2 rounds for time: *30 minute cap
50 wall ball shot #20/14 to 10/9′
40 bar facing burpee
30 chest to bar pullup
20 handstand pushup
10 power clean and jerk #165/110

30
Jan

Tuesday – January 31st

This is Nitsa’s final week with us before she moves to Greece! We will certainly miss her!

Strength:
7 rounds on a 2 minute clock:
5 thruster start moderately heavy and ascend to a 5RM
*Use racks.

WOD:
Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 clean #135/85

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 clean #185/115

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 clean #225/145

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 clean #275/175

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 cleans #315/205

*Check out the link Open 16.2 for details on the scaled version of this workout.