Saturday, 14 January 2017

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.


Strength & Conditioning:

Partner WOD

Every minute on the minute perform one round of:

2 Squat Clean*

4 Burpees-Over-Bar


…Upon failure to complete within designated minute; rest one minute, then perform one minute of max rep alternating burpees-over-bar.


For Team Scores (EMOM and Burpees)

*Clean weight starts at (85/55). Increase weight each round by (10/5). Equal work each minute. Athlete A does 1 squat clean, Athlete B does one squat clean, A does 2 burpees, B does 2 burpees, now add weight to bar and rest until top of next minute. Athlete B cannot perform their clean until A successfully completes their’s. B cannot perform burpees until A performs their 2.



Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Banded Olympic Wall Squat – 2:00

Super Friend Shoulder Smash – 1:00/side

Reclined Spinal Twist – 1:30/side



Post score and experiences to comments


  1. White Ape says

    Big, fun class this morning!

    Team “scAPE GOAT”
    139 EMOM reps
    32 burpees
    171 total score

    I successfully got 305, failed twice at 315 (which is current 1RM). Successfully through minute 23. Solid work!

  2. Team Pinkzilla.
    Successful through minute 18 (140#) = 108 EMOM reps + 20 burpees = 128 total score

  3. Muffin Man says

    Mr. Muff n Such

    Successful at 275#, 17 burpees

  4. CourtnieMcKone says

    Partnered with Jana

    Successful through 150#. 20 burpees

    Thanks for teaming with the pregnant lady today! Fun wod.

    • Courtnie you are amazing MAMA! You kicked butt today. Happy to partner with you any time!

      Great wod today, I like the idea of using an EMOM with increasing weight. I am so worried about doing the math I am not worried about what weight is on the bar!

      5# PR from the 1 rep we did just two weeks ago.

      165# clean… I finally got you!

  5. What Pinky said. Also got 150# for a 1 rep clean. 2# PR

  6. Thanks!

  7. Partnered with Darren w/ Burris shadow

    CWOD: 84 EMOM reps + 32 burpees

    Made it through 14 rounds (225 lbs). (I lifted 235 lbs just for fun)

  8. Shadowed Darren and Manny

    Completed 13 rounds (215#), Failed at 225#. +25 solo burpees

Speak Your Mind