-Great Job to everyone today who showed up and participated in the fun Partner WOD! Rest up tomorrow and get ready for another tough week of WOD’s! The Open is right around the corner! Registration begins January 30th!
-Open Gym: 12-4pm. Come in and work on mobility, oly lifts, or any goals you want to improve.
“Snow Partner WOD” (Between you and your partner complete the following reps)
100 Overhead Squats 95/65lb (Partner not working must hold a Plank)
100 Pull-ups (Partner not working must hold the barbell at the top of a deadlift)
100 Med Ball Sit-ups 20/14lb
100 Double Dutch Burpees over Bar
200 Double Unders OR 400 Singles (Partner not working must do 10 behind neck lunges before switching)
Row 2,000m (Partner must do 1 rope climb 20′ before switching)
WOD Notes: I will go over the standards for each movement and ways you can scale each of them. This will be a fun partner WOD that will keep both teammates active the entire time with little rest periods. Lets have fun with it Ragers!
Strength
Deadlift 5×2 (Work up to 75-80% of 1RM) *Reset after each rep and focus on speed off the ground
Conditioning
12 Min AMRAP
3 Box Jumps 36/27″
6 Deadlifts 225/155lb (50% of 1RM)
9 Burpees
Shayne setting up for his 275lb DL for 20+ reps
Strength
12 Min to Establish 1RM Rack Jerk
Conditioning
Thruster 10-8-6-4-2 reps 165/105lb (65-70% of 1RM)
Double Unders 50-40-30-20-10
***At the top of every minute do 4 Pistols
—Rest 5 minutes
5 Min AMRAP on Air Dyne for total miles or calories
WOD Notes: This is a fairly heavy metcon, so if you want to scale the weight and do more reps such as 14-12-10-8-6 that’s ok. The scaling for double unders is 2x singles. Scaling for the pistols are walking lunges. Other ways will be demonstrated during class.
5pm class doing a fun group warm-up
Strength
1) 12 Min to Find 1RM Power Clean
2) 3x Max Effort Strict Weighted/Band Pull-ups
Conditioning
5 Rounds For Time (Each Round is ALL OUT!)
6 Power Cleans 205/135lb (70-75% of 1RM)
12 Chest to Bar Pull-ups
250m Row
—Rest 2 minutes between rounds
WOD Notes: The goal is to touch and go all 6 power cleans, but it isn’t necessary. Choose a band that will get you 12 pull-ups unbroken, but is still a challenge. Since this is an anaerobic threshold/interval WOD, each round must be performed all out, especially the row. If you want to substitute air dyne (.3 mile) each round instead of the row, you may do that.
Strength
Bench Press 5×3 (90% of 1RM)
Conditioning
10-20-30 Reps
Burpee/Toe to Bar
KB Swings 88/53lb
720′ Shuttle Run after each Round (12 Laps inside Rage)
WOD Notes: Burpee should be performed under pull-up rig, so that you can jump right into the toe to bar. The shuttle runs will start on the wall where pull-up rig is and go to the opposite side where rowers are. You must touch the walls each lap.
5pm class
Strength
Back Squat 5×3 (90% of 1RM)
Conditioning
4 Rounds for Time
20 Wall Balls 20/14lb
Row 300m
—Rest 2 minutes when finished the WOD
1 Min AMRAP of Sit-ups
1 Min AMRAP of Burpees
Conditioning
7 Rounds For Time (45 min time cap)
7 Thrusters 135/95lb (55-60% of 1RM)
7 Strict Pull-ups
7 Bar Facing Burpees
1 Rope Climb 20′ (Sub: 15′ climb or 3 up/downs)
250m Run with 20/14lb Med Ball
Matt looking good on the rope climbs
Strength
12 Min To Find 1RM Snatch (can be Squat or Power Snatch)
Conditioning
Every Min on the Min for 12 Min
1 Snatch Complex 155/105lb (65%) (1 power snatch, 1 hang power snatch, 1 hang squat snatch)
3 Box Jumps 36/27″
—Rest 5 min
Row 1000m For Time
WOD Notes: This WOD is very technical, so make sure to scale the weights on the lighter side to work on technique. This WOD is designed for you to work on the 2 positions for the snatch, with a slightly elevated heart rate. It is NOT meant to get you out of breath or leave you lying on the floor gasping for air. However, the 1000m row for time should do just that!
12 Min AMRAP
12 Goblet Squats 70/53lb
12 HR Push-ups
12 Weighted Sit-ups 25/10lb
—Rest 5 min when 12 Min AMRAP is over then:
2 Min AMRAP of Burpees
—Rest 2 min
1 Min Air Dyne Max Calories
5pm class
