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SUNDAY, NOVEMBER 23, 2014

Workout of the Day: Monday 10-22-2012

Warm Up: Run 200m, 40 Squats (5 burpees every 10 squats)

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Adv. WOD: “Annika’s Birthday WOD”

Teams of two: 22 rounds for time and weight of:

  • 1 Clean and Jerk (each)
  • 22 Double Unders (shared)

Note: In this WOD you need to add weight to the bar each round. If one partner cannot continue then he/she just does double unders. Starting weights are:

Starting weights:

  • 75% of lighter partner’s BW (Rx)
  • 25% of lighter partner’s BW (C)
  • 50% of lighter partner’s BW (B)
  • Lighter partner’s BW (E)

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Reg. WOD: 22 rounds for time:

  • 1 Clean and Jerk (155/105… scale as needed)
  • 12 Double Unders

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Skill Work: Use the rest of class for skill work, examples are:

  • 30 Handstand Push Ups
  • 30 Muscle Ups
  • 50 Pull Ups
  • 50 Ring Dips





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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