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WOD

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

17
Oct

Wednesday – October 18th

Who’s ready to add some PR’s to the board?

Strength:
7 rounds on a 2 minute clock:
2 front squat + split jerk
*Start at 70% of front squat 1RM, ascend throughout sets.

WOD:
“Fran”
For time:
21-15-9
Thruster #95/65
Pullup
*Last programmed 5-15-17

16
Oct

Tuesday – October 16th

Kelsey and Jenny Smashed the Festivus Games this past week end! First Place!

WOD:
6 minute AMRAP:
10 sumo deadlift high pull #95/65
10 push press

– 3 minute rest

6 minute AMRAP:
20 GHD situp
20 pistol

– 3 minute rest

6 minute AMRAP:
30 pushup
30 overhead walking lunge steps #45/35

– 3 minute rest

6 minute AMRAP:
100/80 calorie row
100 double under