Tuesday Workout: OTM Work + Intervals

Benchmark Month!  For the month of January, we will be doing 2 benchmark WODs each week on Monday and Friday. In 4-6 months, we will repeat those benchmark WODs to have another measure of your progress.  Make sure you record your scores and post to the comments! It’s as simple as recording your time and any scaling options that you used during the workout.  We are all here to get better!  Happy New Year everyone!

Also, looking ahead, we will be incorporating some gymnastics skill work into classes twice a week or as optional skill work on your own. And be on the lookout for a more technical gymnastics class starting up later in the month (1x/week)!  Thanks!

Tuesday WOD

Level 1

Part 1

EMOM 8:

• Burpee x 3
• Wall Ball x 4
• Russian Kettlebell Swing AHAP* x 5

*AHAP = as heavy as possible

Part 2

Then, 4 Total Sets:

• 60 Seconds: Hang Power Clean x 8, Max Reps Double Under Attempts or Singles in Remaining Time
• 60 Seconds Rest

Level 2

Part 1

EMOM 10:

• Deadlift (225/155) x 3
• Burpee x 4
• Wall Ball (20/14) x 5

Notes: Scale up/down as needed

Part 2

Then, 5 Total Sets:

• 60 Seconds: Power Clean (115/85) x 10, then Max Reps Double Unders in Remaining Time
• 60 Seconds Rest

Notes: Record scaling options performed on Part 1, and total double under reps on Part 2

Rest about 5-10 minutes between parts 1 and 2 to allow for set up