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Adam

Wednesday January 17

January 17, 2018

Part 1 Thruster (taken from floor) Perform 3 reps every 90 seconds for 7 sets Part 2 Open Workout 13.5 Complete as many rounds and reps as possible in 4 minutes of: 15 Thrusters (100/65) 15 Chest to Bar Pull Ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

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Happy Birthday Coach Jenn!

Tuesday January 16

January 16, 2018

On a 3 minute clock complete: 20/15 Calorie Row 20 Burpees Max Alternating DB Snatches (50/35) in remaining time rest 3 minutes On a 3 minute clock complete: 20 Alternating DB Snatches 20/15 Calorie Row Max Burpees in remaining time rest 3 minutes On a 3 minute clock complete: 20 Burpees 20 Alternating DB Snatches Max Calorie Row in remaining time

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Claudine

Monday January 15

January 15, 2018

For time: 100 Double Unders 50 Deadlifts (135/95) 80 Double Unders 40 Hang Power Cleans 60 Double Unders 30 Front Squats 40 Double Unders 20 Push Jerks 20 Double Unders

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Martin

Sunday January 14

January 14, 2018

Part 1 Overhead Squat 3-3-3-3-3-3-3 Part 2 "Wodapalooza Workout 5: Up & Down Dog" For time: 40 Wall Balls (30/20 to 10' target) 30 Toes to Bar 20 Burpee Box Jump Overs (24/20) 30 Toes to Bar 40 Wall Balls

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Angel

Saturday January 13

January 13, 2018

In teams of 2, complete 5 alternating sets each of: 15 DB Deadlifts (50/35# DB each hand) 12 DB Hang Squat Cleans 9 DB Push Press

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Be on the lookout for that grimace on the floor of Wodapalooza this weekend. Good luck to Mike, Gina, Manski and Team Marshall Trained!

Friday January 12

January 12, 2018

At minute 0: 100 Double Unders 30 Burpees 30 Power Snatches (95/65) At minute 10: 100 Double Unders 30 Burpees 20 Power Snatches (135/95) At minute 20: 100 Double Unders 30 Burpees 10 Power Snatches (165/110)

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Robey

Thursday January 11

January 11, 2018

3 rounds for time: 50' DB Overhead Walking Lunge - Right Arm (70/50) 3 Rope Climbs 50' DB Overhead Walking Lunge - Left Arm 30/24 Calorie Row

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