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WODs for April 10th- 15th, 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press
3-3-3-3-3-3-3
Post heaviest 3 rep load to chalkboard/journals and PR board/whiteboard
Compare to Nov 9 2015, May 15 2015, Nov 17 2014 (3 rep max days) or current whiteboard number
-then-
Finisher-unknown

Monday 5pm Olympic lifting specialty session- clean and jerk

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
25/20 calorie row
15 chest to bar pull ups
5 hang squat cleans (60/45kg)
Post number of rounds and remaining reps, load and any modifications to chalkboard/journals

Tuesday 5pm Open training hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Regionals WOD 2011
21-15-9 reps/round for time of:
145/95kg deadlifts
30/24″ box jumps
Post time, load, and height to chalkboard/journals
Compare to Sept 7 2011

Wednesday 5pm Olympic lifting specialty session- snatch and overhead squat

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four, four minute rounds of:
400/350m run
20/15 wall ball shots 20/14″
max rep push ups
Rest exactly 3 minutes
Post total number of push ups and scaling to chalkboard/journals

Thursday 5pm Open training hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Push jerk, 1 rep
Spend 15 minutes working up to a heavy single rep
Post 1RM load to chalkboard/journals/whiteboard.
-then-
For time, in any order complete this chipper:
Row 500m
Bike 0.6 mile
Run 400m
Double unders 200 reps
Post time and modification to chalkboard/journals

Saturday 9:30am Big Group/Team 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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