WOD: Saturday, January 24, 2015

(A) Soft Tissue (10 min)

(B) GymNASTY Mobility (10 min)

(C) Weighted Pull Up (12 min)

  • Advanced: Find a 3RM ... if dip belts are missing, look upstairs and in the buckets
  • Intermediate:
    • Either join novice athletes in workshop OR
    • 6x5 Strict Pull Ups or Controlled negative pull-ups
  • Novice: Pull Up, Kipping Pull Up Workshop

(D) Thrusters and Pull Ups (20 minutes, including set-up)

  • 2x (6 Thrusters 95/65 + Max Presses), 5 strict Pull-Ups (Sub: strict banded pull up/chin up)
  • 2x (12 Thrusters 105/70 + Max Push Presses), 10 Kipping Pull-Ups (Sub: strict banded)
  • 1x 18 Thrusters 115/75 + Max Continuous Kipping Pull-Ups (Set ends when flow breaks)

(E) Max Rep Back Squats (20 minutes)

  • 3x Max Reps @ 83%

(F) Max Rep Bent Over Barbell Rows

  • 4-6 x Max Reps
  • Choose a weight that will allow you to do between 10-20 reps without breaking form

(G) Time permitting or after class

  • 3x20-30 Reverse Hypers (off bench) alternating with sets of
  • 3x20-30 Hollow Rocks

Jess. Superwoman. Photo by Cindy Lee

WOD: Friday, January 23, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Warm Up, In any Order:

  • Row 1x500m for Warm Up
  • 50 Jumping Jacks
  • 400m Run
  • 30 Russian Swings

(D) Intervals

STATION 1: 1 Min ON, 45s OFF for 6 Min (3 Rounds): Row for Max Calories (Rower 6 is out of commission. Don't use it today.)

STATION 2: 1 Min ON, 45s OFF for 6 Min (3 Rounds): Max Rep Burpees

STATION 3: 1 Min ON, 45s OFF for 6 Min (3 Rounds): Max Box Jumps

STATION 4: 1 Min ON, 45s OFF for 6 Min (3 Rounds): Russian Swings

(E) Time Permitting or After Class

30s ON, 30s OFF for 5 min Weighted Planks 45/35

Dana. Burpees and Two-KB Swings. Photo by Rafael Vega

WOD: Thursday, January 22, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Barbell Warm Up WOD

(D) Clean and Jerk

  • 3x3 @ 55%
  • 2x2 @65%
  • 1x2 @75%

(E) "Squat Clean" Grace PLUS OTHER STUFF

For Time:

  • 30 (Squat) Clean and Jerks (the clean may be a power clean followed by a front squat; the jerk may be any shoulder to overhead movement so long as locked elbows and knees are achieved)
  • 40 Burpees
  • 20 Goblet Squats
  • 1 Min Max Muscle Ups, Bar Muscle Ups, or Pull Ups

AND NOW WATCH THIS AND GET PUMPED:

WOD: Wednesday, January 21, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Warm Up WOD

(D) Turkish Get-Ups 1-1, 1-1, 2-2, 3-3, 4-4

(E) Russian and American Swing Practice

(F) One Arm Swing and Two-Kettlebell Swing Practice

(G) Set-up for WOD

(H) For Time:

  • 25 Burpees
  • 400m Run
  • 15 Two-Kettlebell Swings 1.5 pood x2/1.0 pood x2
  • 400m Run
  • 20 American Swings 1.5 pood/1.0 pood
  • 400m Run
  • 25 Russian Swings 2 pood/1.5 pood
  • 400m Run
  • 30 One-Arm Swings 2 pood/1.5 pood
  • 25 Burpees

TV Head. You, focus. Photo by Rafael Vega