Here are this weeks’ Workouts-of-the-Day (WODs) at CrossFit Malibu.
If you don’t want to know what is coming… don’t read any more!
Daily inversions continue this week with 3 minutes pre-WOD and 2 minutes post-WOD. Short rests are encouraged. Use previous weeks’ positioning and also explore wall walks, jet pack holds and wall holds. You can mix up positions during each hold period for this week.
Monday
As many rounds as possible in 20 minutes of:
400m run
70/55kg front squat, 10 reps- from ground
20 butterfly sit ups
Post number of rounds and load to chalkboard
Monday 5pm Underground strength class
Tuesday
Five rounds not for time of:
Bodyweight bench press, max unbroken reps
30/24” box jumps, max reps in 1 minute
Rest as needed between movements
Post each couplet of reps and scaling
Ex: 11/13, 9/12, 9/10, 8/8, 7/8 scaled to 60kg and 24”
Tuesday 5pm Open Training Hour
Consider the Whole Life Challenge post-test WOD and/or inversion practice
Wednesday
“Gwen” – repeated as promised from 2 months ago, compare to Sept 19, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (goal is none) for each set to chalkboard/journals
Touch and go at floor only. Even a re-grip off the floor is considered a “break.” Active breaks in the front rack, hip crease or even overhead are all allowed and necessary. No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than you did on 160919.
*Rest as needed between sets, rest long enough to get the next set unbroken.
Wednesday 5pm Bodyweight strength and skill class
Thursday
Partner Row/Single arm dumbbell thrusters (40/30#) three rounds for max calories and repetitions.
Round one is 2 minutes of: partner A row and partner B thruster together, rest 1 minute, partner B rows and partner A thruster together, rest 1 minute
Round two is 2 minutes of: partner B row and partner A thruster together, rest 1 minute, partner A rows and partner B thruster together, rest 1 minute
Round three is 1 minute of: 2 minutes of: partner A row and partner B thruster together, rest 1 minute, partner B rows and partner A thruster together, rest 1 minute
Each individual posts total calories and total reps
Each partnership posts total calories and total reps
In this WOD, each person rows for a total of 5 minutes and does a total of 5 minutes of thrusters. On a running clock the WOD takes 26 minutes, including all rest breaks.
Thursday 5pm Open Training Hour
Consider doing one of the WODs you missed this week
Friday
“Annie”
50-40-30-20-10 reps/round for time of:
Double unders**
Abmat butterfly sit ups
~10 minute strict cut off time so modify accordingly
Compare Annie to July 20, May 24 2016, Dec 30 2015, Jan 8 2015, Jan 6 2014, June 11 2013, June 10 2011.
**Rowing Annie is a great substitute, but only if you did NOT do the partner WOD yesterday. Row in these increments: 150m, 140m, 130m, 120m, 110m
Post time and scaling to chalkboards/journals and PR board if you set one.
-then-
Every minute on the minute for 16 minutes of:
Turkish Get Ups, 2 reps on one side
As heavy as possible, post TOTAL weight lifted across all 32 reps
Saturday Big Group WOD at 9:30am
