Core and Makeup

CORE

5 Rounds

30/21 Cal Ski Erg

:45 D Ball/Stone/Sandbag hold at belly level

 

 

  

                                                 

                         When you realized Wendler is Back Squat not Front Squat

                     For anyone that is interested in learning more about the Ski Erg

 

Partner FUN

5 Rounds

Partner 1:

14 Split Jerks (125/85)

14 Plate Overhead Jumping Lunges (35/25)

then

Partner 2:

14 Split Jerks (125/85)

14 Plate Overhead Jumping Lunges (35/25)

*Alternating lead foot each split jerk

 

  

                                                           Emphasis on FUN!

  

“Josie”

For Time:

1 Mile Run

Then 3 Rounds:

30 Burpees

4 Power Cleans (155/105)

6 Front Squats (155/105)

1 Mile Run

(Option of wearing a vest if your mile time is under 10:00)

  

  

                                       

Core & Makeup Thursday

CORE:

3 Sets, Not For Time

10 Glute Ham Raises

20 GHD Sit-ups

10 Hip and Back Extension Combo

20 Empty Barbell Goodmornings

or

Alternative WOD

For Weight:

Thrusters- 5×3

Push Jerk 5×3

  

  

               

                   For those we didn’t see today, may your day be as restful as Clark’s.

Building a Better Bum

For Time:

15-12-9-6-3

Back Squats (205/135)

Deadlift (245/165)

then:

3:00 bike, row, or run

75 band pull aparts with light band

The 3pm heavy hitters

 

“Run from the Snatch”

FOR TIME:
200m Run

10 Squat Snatch (135#/95#)

200m Run

8 Squat Snatch (155#/105#)

200m Run

6 Squat Snatch (175#/120#)

200m Run

4 Squat Snatch (195#/135#)

200m Run

2 Squat Snatch (215#/145#)

200m Run

 

 

  

                       

Sunday Funday & Makeup

CORE

2:00 L-Sit Hold

2:00 L-Pull-up Hold

2:00 GHD Hold

then Not For Time

30 Strict Toes to Bar

40 GHD Sit-Ups

50 Abmat Situps

30 Reverse Hypers @ 30% 1 RM Back Squat

  

                                     

Working it Out

3 Rounds

21 pull-ups

12 Hang Power Cleans 155#/115#

400m run

then:

3 Rounds NFT:

10/10 3 Point dumbbell row

:30 Kneeling forearm stretch

 

  

  

                                     

                                             Stretching is always better with a friend

“Fight Gone Bad”

3 Rounds

1:00 Wallball 20#/14#

1:00 Sumo Deadlift High Pull 75#/55#

1:00 Box Jumps 20″

1:00 Push Press 75#/55#

1:00 Row for Calories

1:00 Rest

Compare to October 2017, May 2017January 2016, August 2015 December 2014 October 2013  April 2013  Sept. 2011  June 2011  Sept 2010  June 2010  Aug. 2009 Sept. 2009

  

                                     

Here is the backstory as to each of our suffering today. Enjoy!

Booty Stamina

75 Back Squats (135#/95#)

* OTM (Including 0:00) 35 Double Unders

then:

“Bring Sally Up”

Planks- High/Low