Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Part I. Partner Row & DB Snatch EOM
-then-
Part II. AMRAP 12 minutes
8 burpees
50/35kg power snatch, 4 reps
Monday 5pm STRONG Specialty Class
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
250m row
21 deadlifts 90/60kg
21 thrusters 45/30kg
500m row
15 deadlifts
15 thrusters
1000m row
9 deadlifts
9 thrusters
Only one barbell per athlete- load changes are included in elapsed time.
Compare to June 19 2015 OR consider Rx+ at 100&50/70&35kg
Tuesday 5pm open training hour
Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Four rounds each for time of 1 mile assault bike
Rest as needed between efforts
Post fastest and slowest miles to chalkboard/journals
-then-
Two sets not for time of:
Max rep ring dips
Max rep pullups
Rest as needed between and after each movement
Post best set to chalkboard/journal/PR board
Wednesday 5pm Specialty- Past Regionals WOD – TBA
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Two Rounds of Five Tabata Sets* of:
Air squat
KB swings (24/20kg USA)
Scott ups (25/10kg)
Feet elevated push ups
One minute rest before second round
Post high and low rep for each movement
*10 Tabata sets of each movement total for the WOD
Thursday 5pm open training hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Every 3rd minute for 8 rounds, AHAP, of:
Push jerk, 3 reps (no rack)
Front squat, 5 reps (squat clean first rep ok)
Post heaviest load and number of sets at that load to chalkboard/journals
-jerk and squat at same load each set, increase loads as desired
-must finish all nine reps in one minute so there’s at least 2 minutes to rest before next round
Saturday’s WOD at 9:30am
Sunday’s Beach hang out at Zuma 8-10am
