WOD for Saturday 1/9/16. Weekend Schedule.January 9, 2016
Saturday- Open Gym 10-12. Open Prep WOD below.
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.
PARTNER MONSTER MASH!
800m Farmer’s Carry 53/35
400m Front Rack Carry 53/35
200m Overhead Carry 53/35
5 Rounds for time of:
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.