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WODs for the week of April 3rd-8th 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 15 minutes of:
70/55kg power clean, 3 reps
15 wall ball shots (20/14#)
200m sprint
Post number of rounds and remaining reps to chalkboard/journals
*0.3 bike or 250m row for substitution run.
5pm Olympic weightlifting specialty class
Clean and Jerk Mondays
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
Try to increase load on each of the 15 reps
Post heaviest load for each movement to chalkboard/journals
5pm Open Training Hour
Wednesday’s WOD at 7 and 9am, 4 and 6pm
Four rounds for time of:
400m run
Decreasing reps/round of 15-12-9-6 burpee chest to bar pull ups
Post time to chalkboard/journals5pm Olympic weightlifting specialty class
Snatch and Overhead Squat Wednesdays

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
17.1+17.5 Redux
Seven rounds for time of
50/35# DB power snatch, 15 alternating reps
35 double unders
Post time, load and scaling to chalkboard/journals

5pm Open Training Hour

Friday’s WOD at 7 and 9am, 3 and 5pm
With a continuously running clock complete 5 thrusters every minute
From 0:00-5:00 use 35/25kg
From 5:00-10:00 use 45/35kg
From 10:00-15:00 use 55/45kg
Continue adding 10kg every 5 minutes for as long as you are able.
Post total number of minutes completed to chalkboard/journals (as well as the 3 loads used)

Saturday 9:30am WOD

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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