Tuesday January 12, 2021

Day 1 at the new spot was incredible…

A steady morning followed by a packed house in the afternoon and five new members!

Tuesdays workout is a doozy and will test your ability to stay mentally tough with a barbell in your hands.




500 m row
4 rounds
5 barbell kang squats(good morning+squat+good morning)
5 barbell push press
10 alternating v-ups

Workout from the Nor Cal Classic: 3-2-1 Complex Ladder
(post workout listed below description)

Against a 3:00 clock:

3 rounds of:
3 deadlift
2 squat clean
1 shoulder to overhead

Elite/RX/Masters 35-49: (185/125) (205/135) (225/155) (245/165) (275/185) (295/205)

Scaled/Masters 50+: (115/75) (135/95) (155/105) (185/125) (205/135) (225/155)

*18:00 time cap

Workout Instructions

Athletes are only allowed one barbell and must do all loading/unloading themselves.  If athlete completes 3 rounds under the cap, the clock extends to 6:00 and they must complete 3 additional rounds at the next weight.  This pattern continues until the athlete fails to complete the required rounds at the required weight or until they clear the ladder.

Athletes may bank time as they go.  Score is total time or total reps completed.

Monday, January 11th, 2021 at 8:45 pm / WODS