We have LOTs of outdoor workout space

WODs for April 17th-22nd 2017

We start off the week with a heavy day and then continue into Tuesday, Wednesday, and Thursday with “compare to WODs”… post-testing of workouts that we ran back in the summer of 2016, along with many times prior to then as well.  “DT” and “Fran” are known to most athletes at the Hut.  The row/KB WOD was done here only once before… but you won’t forget it!  Have a good week– and I hope that everyone gets in at least one of these tests (if not more!) during the week.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squat- 10 rounds
Every 3 minutes, 2 reps (AHAP)
Post total volume to chalkboard/journals
(add total weight across all 20 reps)

Monday 5pm specialty Olympic lifting technique work- power clean and split jerk

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
71/52kg Deadlift, 12 reps
71/52kg Hang power clean, 9 reps
71/52kg Push jerk, 6 reps
Post time and load to chalkboard, journals and PR Boards!
Compare to: June 10 2016, June 29 2015, June 3 2015, July 4 2014, April 8 2014, Jan 8 2014, Oct 18 2013, July 5 2013, May 9 2013, Nov 12 2012, June 4 2012, Nov 8 2011, April 15 2010, And two other versions of DT…Broken DT, 7 rounds on April 22, 2016, Squatting DT on Oct 22 2015, 10 round DT Aug 28 2015 (with half the number of reps each round)

Tuesday 5pm Open gym training hour

Wednesday’s WOD at 7 and 9am, 4 and 6pm
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Wednesday 5pm specialty Olympic lifting technique work- snatch and overhead squat

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Turkish Get Up (18/24kg)
Total reps in 6 minutes, alternating sides each rep
For time complete:
1k row
25 Russian KB swings, 32/24kg
750m row
35 Russian KB swings
500m row
45 Russian KB swings
Post time and load to chalkboard/journals/PR board
Compare to: July 15 2016

Thursday 5pm Open gym training hour

Friday’s WOD at 7 and 9am, 3 and 5pm
Complete as many rounds as possible in 20 minutes of:
10 strict knees to elbows
15 deficit push ups (10/5kg plates)
20 squats
25 foot handstand walk (100 foot bear crawl)
Post total rounds and remaining reps to chalkboard/journals

Saturday Sessions
Light asana and meditation class at 8:15am
Partner/group WOD at 9:30am

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