Wednesday Workout: OTM, Intervals

Reminder: We have a normal class schedule through Wednesday, an abbreviated schedule on Thursday (see below), and one class at 4PM on Jan 1!  Enjoy the Holidays!

STRENGTH

OTM 12:

  • Even: Squat Clean x 5
  • Odd: Handstand Push-up x 5-8

Notes: Scale reps on HSPU as needed – shouldn’t be more than 35-40 seconds of work either round so if 5 is pushing you towards the 45 second mark drop it back. Go for touch and go reps on squat cleans if possible. Scale squat cleans to hang dumbbell squat cleans or hang squat cleans if necessary.

WOD

Level 1

3 Sets:

  • Russian Kettlebell Swing as heavy as possible x 10
  • V-Up x 12
  • Jump Rope Single x 30
  • Burpee x 3
  • Rest 1 Minute

*Aim for consistent rounds. Record Total Time (includes rest intervals)

Level 2

5 Sets:

  • Deadlift (275/155) x 6
  • Toe to Bar x 12
  • Double Under x 30
  • Rest 1 Minute

*Aim for consistent rounds. Record Total Time (includes rest intervals)

Please Note Our Holiday Schedule Changes
  • Wed 12/23: No Intro/Essentials or 6:45pm CF Class, all other classes on
  • Thur 12/24: OPEN GYM from 12-2pm (not a coached session, but you can come in to work on whatever you want)
  • Fri 12/25: Closed
  • Sat 12/26: 10AM Make-up and Intro Canceled (All other classes on)
  • Sun 12/27:  All Classes on (including Comp Class)
  • Mon 12/28: Regular Schedule
  • Tues 12/29: Regular Schedule
  • Wed 12/30: Regular Schedule
  • Thur 12/31: CF Classes at Noon and 445PM only, Strength Moved to 5PM
  • Fri 1/1: New Year’s Day Workout at 4PM Only
  • Sat 1/2: Back to Regular Schedule

Be sure to check our online Scheduler for up-to-date schedule information. Thanks!

4 thoughts on “Wednesday Workout: OTM, Intervals

  1. Squat Clean: 95,95,105, 105, 105, 115#
    Strict Press: 25#

    WOD: 10:38 @225# DL, 25# V-Up

  2. 135, 155, 165, 175, 185 x4 for last 2 rounds.
    8:09rx

  3. SC: 75 x 3, 85 x 3
    HSPU: 5 (2 abmats)
    WOD: 10:01 (155#)

  4. 12:31 w/ 135# and subbed 10 burpees for DU’s

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