WOD - Thursday, 2.5.15

Hey everyone, sorry to make this announcement, but we are going to further postpone Friday Night Lights. I never should have attempted to have the event this Friday, it was not realistic. Friday, February 20th will be our next Friday Night Lights. Thank you for your patience.


Thursday is the LAST day to pre-order your Active Life Athletics Wrist Wraps. The sign up sheet is at the front desk. We can charge your account or take cash when you put your name on the list. Save 15%, and pre order.  

You guys have been doing great this week with the difficult programming. I hope everyone enjoyed working on their specific deficiency today with the Muscle Ups.

Thursday's workout is meant to be done ALL OUT. If you pace the workout at all, it will not have the desired effect. You have a partner for the workout, make the rest worth while.

Warm Up

Row 250m

Broad jump/high jump one length

30 second Pull Up Bar Bottom Hang


2 sets with an empty bar:

3 Clean Lift Offs+3 Hang Cleans+3 Jerks


Strength: In 20 minutes, go as heavy as possible:

3 sets of 3 cleans+2 jerks (clean-clean-clean-jerk-jerk=1 set)

2 sets of 2 cleans+1 jerk (clean-clean-jerk)

2 sets of 1 clean+1 jerk


Anything more than the bar=first set



“Heavy Partner DT”

With a partner, alternating rounds:

10 rounds:

12 Deadlifts (185/115)

9 Hang Cleans

6 Shoulder to Overhead



Warm Up/WOD 1 

3 Rounds

250 Meter Row

10 Burpees

20 Walking lunges (Each step =1)



500 Meter Row

25 Burpees over the Rower

400 Meter Row

20 Burpees over the Rower

300 Meter Row

15 Burpees over the Rower

200 Meter Row

10 Burpees over the Rower

100 Meter Row

5 Burpees over the Rower