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.
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
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
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
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
