Workout of the Day

312, 2017

I posted this pic on social media but for those of you who don’t look at that type of stuff here it is. 

IMG_6996

What a month of Pr’s.  Like I said on those posts, the bar don’t lie!  This means the bar will tell you whether you put in the work or not.  By the look of this pic it is evident that you all put in the work!  Keep it up guys.  A big B Day shout out to Natal M.  Natal was a founding member of 38 North almost 6 years ago and has been a fixture ever since.  This guy crushes those body weight movements, and his bar work has come a long way since walking through our doors.  This might be the nicest guy you are in proximity to all day so if you see him talk to him he often rubs off on you.  If anyone ever needs an remodel or building needs Modica Construction is the place to go which is found in the extra room at 38 North.  I am stoked to keep this guy walking through the doors each day/week/year and I know he will be around for years to come.  Happy B Day Natal!  We are bumping the original weight of 120/90 for Overhead squat to 135/95 Rx, have fun.

A) 2 Min Assault/row

3 min rotate every :20 sec

Barbell Thruster

Inch Worm

Light Kettle Swings

1 min Jog rotate butt kicker.high knees every 10 sec

B) 16 Min to Establish a heavy Squat Clean Thruster (no rebend of knees when going up must be locked out)

C) “11.4+”

10 Min AMRAP

60 Barfacing Burpee’s (must face bar and hop over with both feet at same time)

30 Overhead Squat 135/93

10 Ring Muscle Ups (scale to Bar MU, 20 Chest 2 bar/Kip/(25 ring Row)+ 20 Ring Dips

112, 2017

Finishing up the week with a fun one, hope to see you in there tomorrow.  Pick a comfortable weight to start on the power cleans then two weight increases that fit your needs.  The last PC should be heavy but you should have the ability to consistently drop, reset, then pull.

A) 38 north Stretch/active warm up

B) Every 2 min x 6 sets

15 sec Barbell Overhead Walk

C) “Drawn & Quartered”

5 Min AMRAP

7 Power Cleans 135/95

10 Toes 2 Bar

15 Wallballs 20/14

2 Min Rest

5 Min AMRAP

5 Power Cleans 165/113

10 Toes 2 Bar

15 Wallballs 20/14

2 min rest

5 Min AMRAP

3 Power Cleans 185/15

10 Toes 2 Bar

15 Wallballs 20/14

3011, 2017

Tomorrow’s WOD is meant to be light, fast, and unbroken for as long as possible.  Snatch will eventually get tough to go unbroken but move quick!!!

A) 2 Min Row/Assault

3 min rotate every :20

Tempo Push Up (4 sec)

Tempo Ring Row (4 sec)

Barbell Back Squat

1 Min Jog

B) The Bro Sesh

Every 1:30 x 10 sets

1st-5 Tempo Close Grip Bench Press (4 sec to bottom)

2nd- 8 Tempo Dumbell Curls(5 each arm) (4 sec to bottom)

C) “The Firewalk”

12 Min AMRAP

14 Hang Power Snatch 75/55

14 Reverse Front Rack Lunge 75/55

14 Sit-ups

***At 0, 3, 6, 9 complete 35 Double Under’s

2911, 2017

That was a really fun WOD to watch.  Big efforts all around all day.  Shout out to Billy,  Urban, and Rene betting into the box jumps in the second round.  Royce, Jayson and Rosa getting into the row in the second round.  Leanne getting her first regular grip ring muscle up and Jen B crushing those bar MU!  See you guys tomorrow.

A) 2 min Assault/row

3 min rotate every :20 sec

Wallfacing Handstand Hold

Supinated bar hang

Barbell Thruster

1 min jog

B) 12 min to work Back Rack Split Jerk Techniquq

C) “The Witch Doctor”

400m Run

30 Overhead Squat 95/65

30 Lateral Barbell Burpee’s

400m Run

20 Overhead Squat 95/65

20 Lateral Barbell Burpee’s

400m Run

10 Overhead Squat 95/65

10 Lateral Barbell Burpee’s

2811, 2017

Hell of a battle during that WOD at the 9:30am between Janelle A and Laura C.  They went back and forth for 8 rounds and both landed on 168 reps!  Those DB Power Cleans got nasty.  It is tough to grip that DB, remember use the hook!  It works with dumbells too with the clean.  Snatch form was on point this morning.  Those 2 touch N go Power Snatch were tough when heavy.  Did you ever think you would look forward to full snatch?  You definitely did in this complex the last two rounds.  WE have a fun chipper on the menu tomorrow.  Try to get back to that rower and rip that handle!

A) Coaches Choice

B) 9 min EMOM
1st-15 sec L Hold From Bar

2nd-30 Hollow rocks

3rd-45 sec plank

C) 6 Min EMOM

1st-30 sec Single Arm Dumbell Press with 4 sec tempo to bottom (Right)

2nd-30 sec Single Arm Dumbell Press with 4 sec tempo to bottom (Left)

D) “The Cool Ranch Dorito”

15 Min Amrap

60 Cal Row

50 Box Jump up and Over 24/20

40 Kettle Swings

30 Dumbell Front Squats 45/30

20 Handstand Push-ups (anything over 2 mats scale to strict dumbell press)

10 Ring Muscle Ups (scale to bar MU or 10 strict Pull+10 ring dips or 20 ring rows and 10 dips)

2711, 2017

Haven’t gotten an update on tonight but some great Pr’s today.  Stephanie W with the 173# Clean and Jerk!!!!  Urban 290, Justin P 225, Chris 205, and Leah 93.  Great lifts guys.  Remember we have that 38 North X Mas party coming up Dec 16th.  Get out and get loose with us, you won’t regret 76% of what you do that night!  See you guys tomorrow.  If you want this WOD to get spicy make sure you are moving the sec that 20 sec time allotment start and DO NOT stop for the full 20 sec.  Partner up with someone your height and make a POD with your own set of DB And Assault so transition times are quick!

A) Coaches Choice

B) Every 2 min x 8 sets

2 Touch N’ GO Power Snatch+2 Hang Full Snatches (start around 60% of 1RM Power Snatch and make small increases or stay at a weight you are comfortable at)

C) “The Thorne”

8 Rounds

20 Sec Wallball’s 20/14

10 Sec Rest

20 Sec Dumbell Power Cleans 50/35

10 Sec Rest

20 Sec Assault for Cal

10 Sec Rest

Running total