WOD for Saturday 1/9/16. Weekend Schedule.

January 9, 2016

Saturday- Open Gym 10-12.  Open Prep WOD below.

Open Prep:

A) EMOM x 10 – 1,2 or 3 Muscle-Ups.  Goal is max reps across 10 minutes.  Therefore best possible score is 30.

B) Deadlift-  5 reps.  Perfect Spinal Position. Full Stop.  DO not touch and go.  70%, 75%, 80%, 85%x2.  Rest 3 mins between sets.  If you fail to keep perfect position, disregard the above percentages, and drop back.

C) For time:  21-15-9  Cleans @ 135/95/HSPU’s.



Sunday- Yoga @ 8:45.  Nex Weekend, Yoga will shift to Saturday at the same time.  Open Gym is at 10 am.  Jill is away but anyone brave enough can do the monster mash.

01.04.2016 | MONSTER MASH

For time:
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35

5 Rounds for time of:
35 Double-unders
30 Air Squats
25 Wall Ball Shots
20 Chest-to-bar Pull-ups
15 Power Snatch 115/75

AMRAP 14 minutes of:
10/8 Calories Rowing
8 Burpees over barbell
6 Hang Power Cleans 185/135

*Rest 5 minutes between workouts

Workout #1: The 2-person team can divide up the 800m, 400m, and 200m carries between them in any manner they choose, but the 800m must be completed before beginning the 400m, which must be completed before beginning the 200m.

Workout #2: For round one person A begins and does 35 DU’s, person B does 30 squats, person A does 25 wallballs, person B does 20 C2B’s, person A does 15 snatches. That is one round complete. Then for round 2 Person B beings and does 35 DU’s, person A does 30 squats, etc, etc. Person A will begin round 3, person B will begin round 4, and person A will begin round 5.

Workout #3: Person A does one round then tags out with person B who does one round. This sequences repeats for 14 minutes.



  1. Saturday diet: 10 min row 135 cal, 10 min ski 108 cal, 10 min bike 81 cal.
    Snatches, worked up to 165 catching low. Legs are shot from yesterday!

  2. Muscleups EMOM x 10 1,2 or 3: 21 out of a possible 30. Deads- 295×5, 320×5, 340×5, 360×5, 360×4. 5rft 15 Stepsups, 15 Toes to bar. 9:04

  3. I don’t have Muscleups so worked in technique Emom, I will have these by the time the challenge is over dammit!

    Deadlifts 200,220,240,260,260

    21,15,9 135 cleans and HSPU- 9:26

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