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WODs for Dec 4th-9th 2017

Specialty Classes for December
Monday 5pm is Olympic weightlifting, some technique and loading, some experimenting.
Wednesday 5pm continues with gymnastics and body weight movements

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
100/75kg deadlift, 10 reps
15 push ups
15 ring dips
60/45kg squat clean, 10 reps
Post number of rounds and remaining reps and scaling to chalkboard/journals

Monday 5pm Specialty Session- Olympic Lifting
Snatch, OHS, sled pulls

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand skill work
-then-
Tabata Five Movements
Toes to bar (or some dragon flag sit up variation)
Kettlebell swings (USA 24/18kg)
Row for calories
Scott ups (20/10kg plate)
Pull ups
Rest for a full minute when transitioning between movements
Post total reps for each movement to chalkboard

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am, and again at 4 and 6pm
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
Post 3 heaviest loads for each lift to chalkboard/journals

Wednesday 5pm Specialty Session- Gymnastics Skills and Drills

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Globo Gym Lifting Sesh!
Work through 5 rounds not for time, with light-moderate loads of:
Romanian deadlift, 7 reps
Turkish get ups, 5 reps each side
Bent over row, 7 reps
Weighted pull up, 5 reps
Single arm strict DB press, 5 reps each side
Post emoji to chalkboards! REALLY… how’d the hour make you feel?

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
For time:
60/45kg thrusters, 10 reps
50 double unders
60/45kg thrusters, 8 reps
50 double unders
60/45kg thrusters, 6 reps
50 double unders
60/45kg thrusters, 4reps
50 double unders
60/45kg thrusters, 2 reps
50 double unders
Post time and scaling to chalkboards/journals
Recent Fran-Oct 31 2017, July 21 2017, May 17 2017, April 19 2017

Friday 4pm Open Training Hour

Saturday Sessions
7am start at the Point Dume Sprint Triathlon
8am start for the 5km run around Point Dume
(no sessions at the Hut today!)

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MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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