Nayan!

“Gravitational Pull”
For Load:
Work up to a heavy power clean
Then…
For Time:
40 Box Jumps @ 30/24
20 Power Cleans @ 225/155

WOD Guidance:
A little two for one deal on this beautiful FriYAY! First we lift heavy then we lift heavy! Kind of kidding…our first piece is a chance to build to a one rep heavy power clean. For part deux we’ll pick a weight that we can do consistent singles after doing a bunch of high box jumps.

Jared!

“Dr. Tabata”
Tabata – Bike
Rest 1 min
Tabata – Double Unders
Rest 1 min
Tabata – Bike
Rest 1 min
Tabata – Double Unders

WOD Guidance:
The Tabata Interval was first invented to help elite level speed skaters (#TheMoreYouKnow). Today we have 4 Tabata Intervals and it’s going to be a #CardioParty. Feel free to use today as a skill day for the double under or just let it rip!

“Chieftain”
AMRAP 3 x 5
3 Deadlifts @ 275/185
6 Pushups
9 Air Squats
Rest 1 min

WOD Guidance:
A fun spin on the workout The Chief. While it is a heavier deadlift we are still looking for an unbroken set of 3 every time we touch the bar. Consider using a box or band to modify the push-ups to hold unbroken sets and use the air squats to recover for the next set of deadlifts. Lastly, a minute break is about 60 seconds so brace yourself for some heavy breathing.

“2k Row”
For Time:
2k Row

WOD Guidance:
What a classic workout. Today our goal is to break the 2000m into 4 x 500m in our minds. Let’s find a hard pace and hold it. Goal is to go hard in the paint like Shaq on the Lakers.

Mike!

“Sunday Funday”
Every 5:00 x 4 rounds
400m run
20 burpee box jump over @ 24/20″

WOD Guidance:
Simple, not easy. Run and burpee BJO at a pace that is steady and consistent. We’re aiming for roughly :60-:90 of rest each round, so adjust running distances and BBJO reps as needed to allow this. Settle in to a pace, and try to get right to the box coming in from the run.

“Caffe Macchiato”
AMRAP 20:00
500m row
15 KB swing @ 70/53#
25 box jumps @ 24/20”

WOD Guidance:
A nice and simple AMRAP to close out the week. Some heavier KB swings and relatively high rep box jumps, this should feel like mixed modal aerobic work – moving at a steady pace throughout. Maintain your rower pace from round 1 thorughout the rest of the workout, and choose a KB load that will allow 1-2 sets for the swings.

Allina!

“Flat White”
For time:
100 double-unders
50 weighted sit-ups
100-ft handstand walk
50 weighted sit-ups
100 double-unders

WOD Guidance:
Today, we have a fun gymnastics challenge again – this time getting inverted. Choose a jump rope option that will allow you to finish each set in 2:00 or less, and a load for the sit up that will allow 2-3 sets or better to complete each set of 50. The handstand walk will be a challenge with the shoulder fatigue and midline fatigue, so choose an option that will allow you to finish in 15-25′ sections.

Steve!

“Cafe Mocha”
EMOM 20:00
1. 10 burpees
2. 10 dumbbell thrusters @ 35/25#

WOD Guidance:
Today we have a fun EMOM style workout featuring everyone’s favorite movements…….Alternate sets between burpees and thrusters, and choose a load that will allow you to keep the thruster unbroken. The burpees should be nice and smooth the whole way through.

Molly!

“Americano”
For time:
Run 1.5 miles
30 muscle ups
Run 1.5 miles

WOD Guidance:
Today is a longer workout – a nice little muscle up sandwich between two longer runs. Pace your first run to allow you to come in and get right to the rings. Once you’re on the rings, short and consistent sets is the name of the game – chip your way through your 30 reps – and then back out on a run to finish strong. If muscle ups aren’t happening, then we’re looking for a challenging upper body movement that will force you to break things up.

“Never Forgotten”
For Time: (with a partner)
Buy-In:
2001m Row

Then, 4 Rounds of:
9 Rope Climbs
11 Bear Complexes (135/95)

Cash-Out:
2977m Row

WOD Guidance:
Today we’re honoring and remembering the people who lost their lives on 9/11/2001. This workout features a buy in and buy out on the rower with 4 rounds of rope climbs and a rarely seen barbell movement called a bear complex! A bear complex is a Power Clean+Front Squat+Push Push+Back Squat+Back Rack Push Press. You can condense the movements into a squat clean thruster into a back rack thruster if you are a ninja at moving the barbell. This is a long one so be ready to grind it out with your teammate in honor of all those who lost their lives on 9/11.