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WOD

16
Feb

Friday – February 17th

Straight out of OnRamp, I give you David Watson working as hard as he can!

Check out “Thursday Thoughts – Goals” and set some goals to help your training have a more focused lense!

WOD:
4 rounds for time: *20 minute cap
5 complex #135/95
10 ring dip
20 pullup
50 double under
*The complex consist of: power clean + right and left leg lunge + push press.

Post WOD at 25 minutes on the clock:
3 minute AMRAP:
5 deadlift #185/125
10 lateral burpee over bar

15
Feb

Thursday – February 16th

Akshar catching one of his final reps on Tuesday, and throwing down the first RX score at 5:30am!

Strength:
On a running clock:
At 0, 2, and 4 minutes: 5 front squat at 70%
At 6, 9, and 12 minutes: 3 front squat >80 % ascending

Interval:
10x250m row, 1 minute of rest between efforts
*Goal is to perform all intervals within a 2 second range with negative splits.
**Take photos of your times, in the memory of the rower, after the intervals. Try to read and understand the breakdown. ASK QUESTIONS!

14
Feb

Wednesday – February 15th

New joinee Mauricio getting into his set up for his final 5 snatches.

Strength:
On a 2 minute clock:
Strict press 6×5
Then 1 set for as many reps as possible
*Perform all sets at 70% of 1RM

WOD:
Open 14.3
8 minute AMRAP:
10 deadlift #135/95
15 box hop 24/20″
15 deadlift #185/135
15 box hop
20 deadlift #225/155
15 box hop
25 deadlift #275/185
15 box hop
30 deadlift #315/205
15 box hop
35 deadlift #365/225
15 box hop

13
Feb

Tuesday – February 14th

Great experience at Cupid’s Revenge this weekend with team Love Guns! Thanks goes to Kara for holding down the gym while all the other coaches were away!

WOD:
For time: *40 minute cap
10 bar facing burpee
25 snatch #75/55
20 bar facing burpee
20 snatch #95/65
30 bar facing burpee
15 snatch #115/75
40 bar facing burpee
10 snatch #135/85
50 bar facing burpee
5 snatch #155/95
*In this workout, snatch refers to a category of movements. Power snatches are advised with the weights that are manageable.

11
Feb

Sunday – February 12th

CLE Barbell Club Seminar getting started on an afternoon of learning.

10am – WOD
11am – WOD

WOD:
8 rounds of 1 minute working at each station:
Handstand push-up
Box hop (taller than you’re used to; challenging but safe)
AbMat sit-up
Rope climb

*Use the first 30 seconds of each of the first four minutes to determine the number of reps you will do for each of the four movements. This should be a number that is challenging but that you will be able to sustain for eight rounds. You should not work for more than 45 seconds within any given minute. Your score will be the lowest number of reps for each movement.

10
Feb

Saturday – February 11th

Clusters. Need I say more?

9am – WOD
10am – Open Gym/Barbell Club
11am – Guest WOD
12pm to 4pm – CLE Barbell Club Seminar

Partner WOD:
50-40-30-20-10
Kettlebell lunge #53/35 (goblet style)
Kettlebell sumo deadlift high pull
Sandbag power clean #60/40
*One works while one rests, split work as desired.