WODs for Sept 5-9th 2017

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm.
Part I- Work up to a heavy set of 3 Turkish Get ups – 10 minute time limit
Post heaviest 3 rep set (R and L) to chalkboard and journals.
-then-
Part II- “Quarters”- CFM’s Inaugural WOD back in 2009
For Time:
400m run
25 squats
400m run
25 Dumbbell Hang Squat Cleans (30/25#)
400m run
25 Push Ups
400m run
25 Box Jumps (20″)
400m run
25 Kettlebell Swings (1.5/1p)
400m run
25 Pull Ups
Post time and scaling to journals/chalkboard/PR whiteboard
Compare to any first Tuesday in 2009, ’10, ’11, ’12, ’13, ’14, ‘15, ’16!

Tuesday Open Training hour 5pm

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
21-15-9 reps/round for time of:
Barbell jump burpees
Overhead squat (40/25kg)
Supine ring rows (feet on 16′ box)
Post time and scaling to chalkboard/journals

Wednesday 5pm Specialty- Olympic weightlifting

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
100 double unders
50 toes to bar
100/75kg deadlift, 25 reps
50 box jumps (24/20″)
100 doubleunders
Post time and load to chalkboard

Thursday open training hour5pm

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Max Reps Row, Push press, Front squat WOD
3 minutes of each, 2 minutes of each, 1 minute of each, 30 seconds of each (go heavy)
Post total calories rowed, and reps of presses and front squats

Saturday 9:30am group/partner WOD

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