Monday- Regular schedule at the Hut for the MLK Holiday
“Grace”
60/45kg power clean and jerk, 30 reps for time
Post load and time to chalkboard/journals
Compare to April 15 2015, Nov 6th, 8th 2014, Sept 11th, 13th 2014
Post time and load to chalkboard, journals and PR boards

Tuesday
Three 6-minute rounds for max reps at each station:
From 0:00-3:00, run 400 meters then double-unders
From 3:00-4:00, 35/25-lb. dumbbell push jerks
From 4:00-5:00, pull-ups
From 5:00-6:00, burpees over flat DBs
Rest exactly 5 minutes between rounds.
Post total number of reps completed for each movement to chalkboard/journals

Wednesday
Four rounds for time of:
50/35kg front squat, 20 reps no rack
30/24″ box jump, 20 reps
Post time and scaling to journals/chalkboard

Thursday
Push Press
20 minutes to a 5 rep max, from rack
Recent push press: July 20 2016 3RM, May 24 2016 7×3, March 2 2016-5×5, Dec 30 2015-7×3, Dec 12-1RM
A goal is to press from 5 reps what has previously been pressed for 3 reps
-then-
Russian Annie
50-40-30-20-10 reps of double unders blended with
25-20-15-10-5 Russian KB swings (32/24kg)
Post time and load in chalkboard/journals

Friday
For time:
500m row
50 abmat butterfly sit ups and 20 toes to bar
1000m row
35 abmat butterfly sit ups and 15 toes to bar
2000m row
20 abmat butterfly sit ups and 10 toes to bar
Post time to chalkboard/journals

Saturday
8:30am Whole Life Challenge prelim WOD, only done in a group setting during this class session (any make-ups can be done in a 5pm open gym time slot)
For time
21 DB thrusters (50/35#)
400m run
18 DB thrusters (50/35#)
400m run
15 DB thrusters (50/35#)
400m run
Post time and load to chalkboard/journals/WLC website
9:30am Big Group WOD as always