WODs for June 12th-16th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Inverse Tabata* shoulder press (60/45/25kg from ground)
Inverse Tabata front squat (80/55/35kg from ground)
Inverse Tabata deadlift (110/75/45kg)… dropping today is OKAY!
*10 seconds work, 20 seconds rest for 8 rounds, rest 2 minutes between movements
Post total reps for each movement and loads to chalkboard/journals

Monday 5pm Olympic Lifting Specialty Class
Snatch and overhead squat (YES, again!)

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As Many Reps as Possible in 16 minutes of:
10 alternating DB snatch (50/35# – Games/Open standards-both bells on the ground, no touching legs with hands/arms)
10 push ups
10 DB Goblet box step overs (20/16″ and same load as snatch)
12 of each movement, 14 of each movement, continue with this pattern until the 16 minute mark
Post total number of reps completed to chalkboard/journals
1 complete round=30 reps, 2=66 reps, 3=108 reps, 4=156 reps, 5=210 reps, etc

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, 4 and 6pm
Gymnastics Practice Station Day
Three rounds of quality movement for 2 minutes at each station:
1-Handstands/handstand push ups (wall walks as well as parallette or box HSPU and holds are good)
2-Rope Climbs
3-Muscle Ups or Dips and pull ups
4-GHD sit up and banded good mornings
5-Parallette shoot throughs and L sits

Wednesday 5pm CrossFit Classic WODs Specialty Class
“The Chief”
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 150507, 140922, 140128, 130515, 120712, 090914.

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back Squat, 3 reps
25 minute time limit to work up to a 3RM
Compare to 2017: April 4 1RM, Feb 17 1RM, Jan 5 5×5; 2016: Nov 21 5×5, July 26 5×5, June 28 8×3, April 13 5×5
-then-
Row sprints
400/350m for time
Rest as needed
300/250m for time
Rest as needed
250/200m for time
Rest as needed
500m for time … PR anyone?
Post 4 sprint times to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Overhead Squat, 3 reps from ground
Spend 10 minutes working up to heavy 3 rep set
Post heaviest 3 rep set to chalkboard/journal/PR board
Compare to May 9 and Jan 27 2017
-then-
CrossFit Games Open 11.1/14.1 Interval Version
As many rounds as possible in 14 minutes of:
30 double unders
15 ground to overhead any method (35/30/25kg)
This version: Every 2 minutes of work, rest for exactly 1 minute
Ex: 0:00-2:00 work, 2:00-3:00 rest, 3:00-5:00 work, etc…
Compare results using this interval method from July 13 2016
and with your other attempts on: May 23 2015, Feb 28 or 30 2014, mid-March 2011.

Saturday- 9:30am partner/group/team WOD at the Hut

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