WOD 1: “The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95 lb (I would recommend scaling this weight down)
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles (workout takes 19 minutes total)
WOD 2: Foot on the Gas
For time:
20 Front squats @ 70% of your 4RM back squat
30 Box jump, 30″ box (this would be a 24″ box with two 45 lb plates stacked on top; women use 24″ box)
40 Kettlebell swings, 1.5/1 pood
50 Wallball shots, 20/12 pound ball
« BA out-of-class work, week of Feb. 3 P.E. Feb. 6 “Angie” »
“The Chief” @ 115lb
6 rounds + 1 clean; 6 rounds; 5 rounds; 5 rounds; 5 rounds = 27.111 total rounds
Wow–that’s a tough one. Great to have the clock to watch to try to hit the full round. That always caused me to keep my foot on the gas pedal in the third minute.
Did this tonight during the Big Tent class.
7 rounds + 6 push-ups, 7 rounds + 6 push-ups, 6 rounds + 2 cleans, 6 rounds, 6 rounds + 1 clean
This was a great WOD; felt like a used wet rag after this one.
“The Chief” @ 135lbs
Wow! Awesome job Dan!
32 complete rounds + 21 extra reps!!
When I did this, I thought, this workout is TAILOR MADE for Dan.
I’ve really been enjoying the power cleans lately.
I’d like to do more of those. Actually I think I’d like to start working more consistently on my squat cleans. Such an awesome movement.
I did WOD2 tonight:
9:52 @ 160 lb
Good one! Those front squats were heavy for me.
And the extra height on the box jumps slowed me down quite a bit. I like that height.
4 rounds, 3 rounds +7 squats, 3 rounds +3 squats, 3 rounds + 4 pushups, 3 rounds + 5 squats
This was a good WOD to start the week!
@ 65#
4 Rounds. 3 rounds + 8 squats. 3 rounds +2 pushups. 3 rounds + 6 pushups. 3 rounds + 3 cleans. @55#
Great workout! Sweating like crazy by the end.
5 rounds + 3 cleans
5 rounds
5 rounds + 6 push ups
5 rounds
5 rounds