Monday at 6, 7, 9am and again at 4 and 6pm
Split Jerk
2-2-2-2-2-2-2
Post heaviest 2 rep set to chalkboard/journal/PR board
Compare to Oct 31- 3 rep, Oct 3- 5rep, Aug 9-4 rep
-then-
Partner 100 bar facing burpees for time
Trade reps early and often to keep pace moving as fast as possible
Post time to chalkboard/journals
Monday 5pm Open Prep Class- Open WOD 15.3
As many rounds as possible in 14 minutes of:
7 muscle ups
50 wall ball shots
100 double unders
–scaling and modifications will be made as needed
Tuesday at 6, 7, 9am and again at 4 and 6pm
Rowing Helen
Three rounds for time of:
500m row
21 KB swings 24/16kg American swings
12 pull ups
Compare to Nov 23 2011
Tuesday 5pm Open training hour
Wednesday at 7 and 9am, 4 and 6pm
As many rounds as possible in 20 minutes of:
10 toes to bar
25 double unders
5 squat cleans 60/40 in first 10 minutes, increase to 70/50 in final 10 minutes
Post number of rounds + reps and load to chalkboard/journals
Wednesday 5pm Open Prep Class- Open WOD 14.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of: 10 overhead squats (43/29kg and 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of: 12 overhead squats and 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of: 14 overhead squats and 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Thursday at 6, 7, 9am and again at 4 and 6pm
Five round not for time of:
15 banded hip extensions (2/1″ band)
45m bear crawl (indoor “B” loop)
45m single DB overhead walking lunge (indoor “B” loop w one DB used in complex)
1 round DB strength complex of unbroken:
5 deadlifts, 5 hang power cleans, 5 push press (70/50#)
rest as needed and then continue with next round
Thursday 5pm Open training hour
Friday at 7 and 9am, 3 and 5pm
Thruster
1-1-1-1-1-1-1
From the rack, work up to a 1RM
Post load to chalkboard/journal/PR board
-then-
for total working time complete:
500m row or 0.6 mile bike
rest until completely recovered
400m row or 0.5 mile bike
rest until completely recovered
300m row or 0.4 mile bike
Post total work time to chalkboard/journals
Saturday at 9:30am- BIG group FUN WOD
