January 2017

Make up, D’over day or Open Gym You can choose to make up or redo any workout form the past week, or use today as Open Gym to work on skills and weaknesses. *** Don’t forget tomorrow, Saturday January 14, 2017, is our Annual Holiday and Member Appreciation Party from 2:00pm-5:00pm at Bay Lanes. All […]

Strength: DB incline bench press 5-5-5-5-5 find 5RM Recovery WOD: 4 rounds for time of 30 hollow rock 300M row 30 hollow roll 30 jumping pullup AfterWOD: 5-10 minutes, stretch or roll

4 rounds, rest as needed 3-2-1 reps of deadlift & box jump Start round 1 at 60% of 1RM, target 80+% of 1RM in 4th round AfterWOD: 4 minute, max reps, burpee pullup

Strength or Skill: Snatch WOD: Hanging Randy 75 reps for time of Hang power snatch 75/55 AfterWOD: Side plank, 60 seconds per side

1 – 500 meter row sprint, max effort, for meters 2 – 5 rounds for time of 15 KB swing, American 55/40 10 Bent over row 5R+5L 10 KB goblet squat and 1/2 15 cals on C2 rower AfterWOD: Frog stretch/hip opener

Wall walk 1-2-3-4-3-2-1 Renegade row, 5 per arm each round Bkwd DB lunge, 10 per leg each round Ball slam, 15 reps each round AfterWOD: Rowing form clinic with Zac P.

Strength: Push press 5-5-5-5-5 find 5RM WOD/Conditioning: For time Toes 2 bar 10-10-10-10-10-10 Burpee broad jump 10-10-10-10-10-10 Wall ball situp 10-12-14-16-18-20 AfterWOD: 40 reps for time of two, see board

Strength or Skill: 4 rounds, rest as needed 3-2-1 reps of back squat box jump For strength: Target 80+% of 1RM in 4th round For skill: Work up to medium weight practicing impeccable form WOD/Conditioning: 5 rounds, for completion 15 goblet squat 55/40 1 minute double unders Record total # of double unders for entire

Strength or Skill: hang power clean, barbell cycling WOD: russian twist 10-20-30-40-50 row, calories 50-40-30-20-10 AfterWOD: max bar hang, 2 minutes