Fun and engaging activity planned for the coming week… Including some very grueling WODs that balance strength, body weight control, agility, and power. Try out a Monday or Wednesday Specialty session, especially if that issomething you haven’t done before! With that said… take a look at the Wednesday WOD program and become intrigued. Just show up. Regardless of how tired or sore you might be. Guaranteed as a mid-week break- though it will be tough in a unique way.
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
5-5-5-5-5 for total volume
Post all 5 loads to chalkboard/journals
Monday 5pm Specialty Session- Olympic weightlifting
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 170614 (5pm class only),150821, 150507, 140922, 140128, 130515, 120712, 090914.
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
Natural Movement Experience
Crawl, Jump/Land, Hang/Pull, Balance
A full class sessions of movement magic.
Wednesday 5pm Specialty Session- CrossFit Games Open Preparation
As many rounds in 10 minutes of:
40 reps each of:
Wall ball shots
Handstand push ups OR push press
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
60/45kg power snatch, 30 reps for time
Post load and time to chalkboard/journals
Compare to March 21 2017, Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011
Thursday Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Four rounds for time of:
Row for max calories in one minute
Turkish get up (50/35# DB)
Each round ends when athlete accrues a total of 40/35/30 points
1 cal row= 1 point, 1 TGU= 1 point
Post time, load, and total number of TGUs (and scaling for # of cal reps)
Friday 4pm Open Training Hour
Saturday Partner WOD 9:30am