Friday’s WOD – January 15th

DAY FIVE/ FRIDAY
Warm-up:
2 Rounds:
5 GHD’s
5 Pull-ups
200 M Run

Mobility & Dynamics
Trainers Standard
WOD Demo/ Mechanics/ Skill:
Class Together:
Power Cleans x 10
*unloaded bar

WOD/LONG/GM:
CAT ONE/TWO:
Harper
Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

CAT THREE:
Complete as many rounds as possible in 23 minutes of:
3 chest-to-bar pull-ups
6 pull-ups
125-lb./85-lb.* power cleans, 15 reps
21 squats
400-meter run with a 35-lb./25-lb.* plate

For the intermediate the pull-ups have been changed to allow for exposure to the chest-to-bar pull-up, but not so many that the athlete spends more time staring at the bar then moving. The weights have been decreased to allow for an increase in intensity.

CAT FOUR:
Complete as many rounds as possible in 15 minutes of:
6 ring rows
95-lb./65-lb.* power cleans, 9 reps
12 squats
400-meter run with a 25-lb./15-lb.* plate

Reps, weight and time frame have been changed to create the appropriate stimulus for the beginner. The ring rows will be more difficult the further the feet are from the rings. Choose a distance that will allow all 6 reps in one set and stay consistent with that distance for the entire workout. During the movement, grab the rings, lean back to an extended arm, and keeping the body rigid pull the rings to the chest, this is one rep.

After Party:
Play Games! DODGEBALL!!