WOD: Tuesday, September 2, 2014

New Burpee Penalty Rules:

1. Name and WOD Results: You will write your name on the whiteboard at or before the beginning of class. You will write your results before leaving. Failure to do so will result in a 5 BURPEE PENALTY per offense the next day for all classes.

2. Talking about how much the workout sucks will result in replacing the workout with 150 Wall Balls and 150 Burpees. We need a lot more fearlessness, a lot more bravado and we're going to cultivate it. Get hungry, not scared.


(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

  • 73s Hollow Body Hold
  • 27s Rest
  • 73s Superman Hold
  • 27s Rest
  • 35 Hollow Body Rocks
  • 35 Supermans

(D) Snatch Drills

(E) Snatch Complex I (Technique more important here than weight)

6-8 Sets of the Complex 1High Hang Snatch + 1 Hang Snatch +1 Overhead Squat

(F) Snatch Complex II (Technique more important here than weight)

4-6 Sets of the Complex 1 Power Snatch + 1 (Full Squat) Snatch

(G) 1.5 Mile Cooldown Run/Jog

Lysa. 30 (Squat) Cleans. Badger Hero WOD. Photo by Rafael Vega

WOD and Weekly Preview: Monday, September 1, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) GymNASTY Holds

(D) Handstand Practice

  • Hollow Body
  • Front Support (Like Hand Plank but with toes pointed away from you like in the Hollow Body)
  • Wall Climbers x10
  • Scorpion Kicks


For Time, 3 Rounds of

  • 30x 95/65 pound Squat clean
  • 30 Pull-Ups
  • Run 800m

Quarter 3, Week 10.

ON RAMP SUNDAY: August 31, 2014

(A) Soft Tissue Work (5 min)

(B) GymNasty Mobility (10 min)

(C) Barbell Drills and Body Weight Movements (20 min)

  • Forearm Plank 1 min Hold
  • Air Squat
  • Power Clean
  • Press
  • Back Squat
  • Behind the Neck Push Press
  • Front Squat
  • Overhead Squat
  • Push Press
  • Push Jerk

(D) Short Break (2 min)

(E) Snatch Drills/Snatch (8 min)

(F) Russian KB Swing Demo and Practice (5 min)

(G) Conditioning: Trainer's Choice

Racheal. Med Ball Lunges. Photo by Rafael Vega

WOD: Friday, August 29, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 min or <)

(C) GymNASTY holds, 65s ON, 25s OFF (6 min)

  • Hollow Body
  • Superman
  • Front Support (Plank off Hands, Body shaped just like in the Hollow Body)
  • Wall Facing Handstand (Shape: Hollow Body)

(D) Muscle Up Skill Work (9 min)

  • 1x 7-12 Scaled Ring Rows
  • 1x7-12 Kipping Ring Rows (w/ or w/o band)
  • 1x7-12 Banded Kipping Ring Rows (Hip to Rings)
  • 15 Muscle Up Floor Transition
  • 15 Candlestick Rolls
  • 5-10 Attempts of Banded Kip to Fast Sit-up

(E) AMRAP in 7 minutes (9 min including set up)

  • Run 200m
  • 15 Burpees
  • 2 Wall Climbers

(F) 5x 150m Row Sprints, Rest as Needed (15 min or <)

(G) 800-1600m Cooldown Jog

Adwoa. What was heavy isn't. Front Squats. Photo by Rafael Vega