Friday, January 22 2016

Posted by Mandee on January 21, 2016   |   18 Comments





A. In 15 minutes, build up to a heavy power clean and work on/warm-up muscle ups, toes to bar, WBS and row

B. OPEN WOD 14.4

14 minute AMRAP of:

60 calorie row

50 toes to bar

40 WBS 20/14  10’/9′  (55 and over 20/10  9′)

30 cleans 135/95  (55 and over 115/65)

20 muscle-ups

C. Core Development: 1-2 rounds not for time of:

1 minute high plank hold

25 rower sit-ups

1 minute low plank hold

25 hip extensions


18 responses to “Friday, January 22 2016”

  1. Mandee says:

    Erica and Amanda knocking out wall balls and looking good doing it! 🙂

  2. Nathaniel says:

    Erica and Amanda!! Depth, power, and humor. Recipe for awesomeness.

  3. Dani says:

    Great form! Hard work shows 🙂

  4. Calvin says:

    182 RX PR (done with cleans @ 13:05-26sec PR. no mu’s last time)

  5. Nathaniel says:

    200 reps rx (1 round)

  6. CJ VK says:

    181 Rx

    Thanks for the push Kodi.

    Forgive me for dropping the barbell on my foot/gym floor!

  7. Jonathon says:

    188 reps rx

  8. Andrew says:

    At home:
    183 reps rx

  9. steve price says:

    161 reps Rx, wanted 180, maybe next time. Great class this morning.

  10. Jeremy M says:

    189 reps, RX (PR by 3 reps, tie break time at 2:50ish)

  11. Mandee says:

    187 reps RX
    3rd year getting 187….at least I’m consistent 🙂

  12. Bradley F says:

    190 Reps Rx. PR by 8 reps from 2014

  13. Bill G says:

    Those are some impressive scores…180RX.
    Thanks Kodi for the MU training…

  14. Kyle O says:

    191 Rx, PR by 4 reps.
    Shout out to all afternoon athletes who braved the blizzard to take on the WOD!

  15. Shana says:

    180 RX awesome WOD with awesome people during open gym! PR from 2 years ago by a long shot! I was only able to get 1 T2B then! Thankful for great coaching and athletes that push each other!