Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
12 ft. L-sit rope climb- 2 reps
5 hand stand push ups
5 ring dips
200m run
Post number of rounds & remaining reps and scaling to chalkboard/journals
Monday 5pm Open Training Hour.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Row 2000m for time
Post time and PR to chalkboard/journals/PR white and chalkboards!
-then-
Power snatch, 2 reps
Spend remaining hour working up to a heavy 2 rep set
Let QUALITY be your guide to weight changes- NO press outs.
Post heaviest 2 rep set to chalkboard/journals
Tuesday 5pm Open Training Hour.
Wednesday’s WOD at 7and 9am, 4 and 6pm
Three rounds for time of:
800m run
30 push ups
30 anchored sit ups
30 air squats
Post time to chalkboard/journals
Wednesday 5pm Open Training Hour.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
DB AMRAP “DT”
As many rounds as possible in 10 minutes of:
DB deadlift, 12 reps
DB hang squat cleans, 9 reps
DB push jerk, 6 reps
Post load, number of rounds and remaining reps, and load to chalkboard/journals
Thursday’s 17.6 WOD Announcement and Workout Briefing!
This session earns points for attendance… so earn your team a point AND get prepared for Saturday Morning’s Events.
Friday’s WOD at 7 and 9am, 3 and 5pm
Death by Pull Ups in Increasing 5 Seconds Bouts
Every minute on the minute for 12 minutes do as many pull ups as possible in:
5 seconds and then take a 55 second break,
10 seconds and then take a 50 second break,
Continue this pattern, the last round will be:
60 seconds of pull ups. Count total number of reps completed.
Athletes CAN rest during work bouts but may not work during rest bouts.
Post total number of reps completed to chalkboard/journals
-then-
Atlas Stone Ground to Table, 4 reps per set
Including warm up, complete 6 total sets (AHAP)
Post total number of reps completed at heaviest load
Saturday- 17.6 Kicks off at 8:30am! Warm up begins at 8am.
Playtime is Over vs Puking Rainbows vs Pepperdine CrossFit vs lululemon Malibu
4 teams, 4 WODs… in well under 4 hours!
