Jan 31

Squat and Bench Press

4X4@ 70%, 1@85%, 1@90%

2X max handstand holds

Jan 30

Open Gym

Grace
30 X 135 lb clean and jerk for time.

Jan 29

6X400 m run, Running clock. Start a new 400 every 4 minutes. This way we all start together and people will run harder.

Maybe do this out front of the building?

If it’s raining:

Grace
30 X 135 lb clean and jerk for time.

Jan 28

Deadlift and Shoulder Press

4X4@ 70%, 1@85%, 1@90%

2X max L-hang
50 Back ext on GHD machine, partitioned as necessary
1X max pushups, chest to deck, full arm extension, can rest at the top of the pushups however you want.

Jan. 25

2000m row

Rest as needed

“Annie”
50-40-30-20-10 rep rounds:
Double-unders
Sit-ups

Jan 24

Back Squat and Bench Press

3 sets of 6 @ 60%, then 2 sets of 1 @ 85 % of max

20 L-pullups partitioned as necessary
2 X Max HSPUs (scale as necessary)

Jan. 23 filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Everyone make sure to thank Randy with your 1 finger salutes for requesting this….

Jan 22

Deadlift and Shoulder Press

3 sets of 6 @ 60%, then 2 sets of 1 @ 85 % of max

2 X Max Dips
5 minute running clock, hold plank for as much of the 5 minutes as possible, resting when you have to.

Jan. 18

AMRAP 15 mintues

50 DUs
10 Snatch
10 Thrusters (same weight as snatch)
10 Pullups

Choose your own weight

Jan 17

4 sets of 1 at 90% or above

Back squat and bench press

Set a new PR if you can.

Jan 16 – Open Gym

Post what you are doing and maybe others will join.

Jan. 15

2 rounds for time:
800m run
50 situps
50 good mornings w/ just the bar

Jan 14. Bring your big boy pants

4 sets of 1 at 90% or above

Deadlift and Shoulder press

Set a new PR if you can.

Jan 11

AMRAP 12 minutes

10 OH squat @ 95
10 Box jump – 20″
10 KB swing – 53 lbs

Jan. 10

100 DUs or 300 regular rope jumps to warm up

Back Squat and Bench Press

5 sets of 4 at 80% of max

30 L pullups – broken as needed
3X7 good mornings

Jan. 9

Open Gym.

Post your plans for the day and others might join you.

Jan. 8 Team WOD

Deck of Cards

Spades – Power clean @ 135
Diamonds – 2x flutter kicks
Hearts – Burpees
Clubs – Push Press/Jerk @ 135
Joker – row 500

Teams of 2 or 3 people with similar strength so weights can be scaled if necessary, round robin style to see which team finishes first. Choose the order that the teammates go in. Turn over card 1, and the first teammate does that exercise while other teammate rests, once teammate one finishes that exercise the next card is flipped over and teammate 2 does the prescribed exercise while other teammates rest…continue until all cards are gone.