Category: WOD

Strength WOD: 

1-1-1-1-1
Clean & Jerk

Conditioning WOD:

3 Rounds of max reps of each of the following exercises:

1 Minute of Push-ups
1 Minute of Power Clean and Push Jerks (Choose Load)
1 Minute of Air Squats 
2 Minute Rest 

* Perform this “Fight Gone Bad” Style. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score. 

** This is a three-minute round of max reps per exercise from which a two-minute break is taken before repeating. 

*** Score total reps/calories and reps per round.

Checkout:

2 Minutes Max Reps of Hollow Rocks

Results

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Couple of Jerks:

Above photo by Rob W.

November OnRamp begins tomorrow night!

Invitational Update: November 3, 2014

Another event announced: 45 for 45

Main Class:

As a team of 2 complete for time:

200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)

* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.

Advanced RX Class:

Strength WOD:

3-3-3
Snatch Grip Push Press

then:

3-3-3
Snatch Grip Deadlift

Conditioning:

Complete AMRAP for 15 Minutes of:

3 Muscle-ups
6 Box Jumps (30″/24″)
9 Deadlifts (225#/155#)
200m Run

Results

View this photo

Tomorrow we are hosting the Movement Fix Athlete and Coaches Workshop. Looking forward to furthering our education as coaches and athletes!

Are You Foam Rolling All Wrong? www.dailyburn.com