Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
800m run
50/35kg power clean, 40 reps
600m run
50/35kg power snatch, 30 reps
400m run
50/35kg overhead squat, 20 reps
Post time and load to chalkboard/journals
Load must be the same for all 3 barbell lifts

Monday 5pm Olympic lifting specialty class- clean and jerk

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Mid-week Partner WOD for max rep pull ups, push ups, burpee pull ups, and max distance row on a running clock
0:00-2:00 partner A rows as far as possible while athlete B completes as many pull ups as possible,
2:00-4:00 switch movements
4:00-6:00 A rows as far as possible while B completes as many push ups as possible
6:00-8:00 switch positions
8:00-10:00 A rows as far as possible while B completes as many pull ups as possible
10:00-12:00 switch positions
12:00-14:00 A rows as far as possible while B completes as many push ups as possible
14:00-16:00 switch positions
16:00-18:00 A rows as far as possible B completes as many burpee pull ups as possible
18:00-20:00 switch positions
Partners post TOTAL number of meters and TOTAL number of reps for each of the 3 other movements to chalkboards/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, 4 and 6pm
For seven rounds, every 4th minute complete:
5 thrusters from the rack and then 5 touch and go deadlifts- finishing all 10 reps in under 45 seconds
Post all 5 loads for each movement to chalkboard/journals
Ex: Mike TH- 52/55/55/50/52, DL 5×115

Wednesday 5pm Olympic lifting specialty class- snatch and OHS

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Sisson”
Complete as many round as possible in 20 minutes of:
12 ft rope climb, 1 rep (Rx begins seated on floor and returns to seated)
5 burpees
200m run (or 250m row or 0.2m bike)
Post total round and remaining reps to chalkboard/journals and PR board
Compare to January 11 2017

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, 3 and 5pm
For time complete 21-18-15-12-9-6-3 reps/round for time of:
Abmat sit ups
24/18kg kettlebell swings (USA)
Walking lunge w goblet KB
Post time and load to chalkboard

Saturday 9:30am Group/Team/Partner WOD