Monthly Archives: January 2016

Saturday…Partner WOD!

I’ll be leaving after the 10am class to go watch Bryan Fleck row in the Indoor Rowing Championship! Any and all are welcome to join.

Partner WOD

12:00 AMRAP

50 Double Unders

While teammate holds at the top of rings

Then

30 Wall Balls 20/14

While teammate holds hand stand

 

This is the first event from the 2nd annual Thrive Throwdown. We have several athletes competing in this competition including Courtney, Jacob M, Tyler B, Christy S and possibly Amy V.

13.1

Bryan Fleck is participating in the Indoor Rowing Championships at the International School of Indiana. His heat is at 11:30 if anyone wants to head up there to support him. I am going to try to get up there. It won’t be very long but will be a cool opportunity to see some great rowing.

WORKOUT 13.1

MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

This workout begins from a standing position and with the barbell loaded with the starting weight. In the Burpee, the Athlete will move from flat on the ground to touching an object with both hands that is at least 6 inches above their max reach. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle Snatch, a power Snatch, a squat Snatch or a split Snatch. A Clean and Jerk is not permitted. Score is total reps completed.

Thursday

5 Rounds
Row 500
rest 4 minutes.

First 4 minute rest, foam roll
Second 4 minute rest, work on static handstands
Third 4 minute rest, do couch stretch
Fourth 4 minute rest, plank for as much of it as you can

then:
3 Rounds:
50 Double Unders
50 Sit Ups

Monday

7500 m row
This is the second to last row’d royalty. There are two scores from this row. The first score is the first 1500 m time and then the second score is the the total 7500 m time. Set the rower to intervals, first interval of 1500 and second interval to 6000. No rest in between intervals.

Friday

WORKOUT 14.4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups