Coming this Saturday 8am Natural Movement in the Park!
*location announced later in the week- one hour outdoor session as our culminating activity to the Natural Movement Specialty Series
*conveniently scheduled so that you can make it to the BIG WOD at 9:30am!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every other minute for 7 sets of this 5 rep complex:
Hang power snatch, 1 rep
Power snatch, 1 rep
Overhead squat, 3 reps
Increase load as indicated
Post heaviest load and number of sets at that load to chalkboard/journal
-then-
Partner WOD- For max repetitions:
Team completes 3 rounds for time of:
20/16″ box jump, 20 reps (must step down)
Max rep DB snatch alternating arms (60/40#) until partner completes box jumps
Continue switching places until both partners complete each movement 3 times
Post time for team finish AND total reps for each partner to chalkboard/journal
Monday 5pm Specialty Session- Mobility (which continues into the month of April)
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
125/85kg deadlift, 5 reps
15 ring dips
Deadlift, 10 reps
15 ring dips
200 double unders
15 ring dips
Deadlift, 10 reps
15 ring dips
Deadlift, 5 reps
Post time, load, and scaling to chalkboard
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7 and 9am and again at 4 and 6pm
Push jerk
2-2-2-2-2-2-2-2
Post load and PRs to chalkboard/journal/whiteboard
Wednesday 5pm Specialty Session- Final Natural Movement in this March Series
Coming this weekend….Saturday 8am Natural Movement in the Park!
*location TBA- one hour outdoor session as our culminating activity to the Natural Movement Specialty Series
*conveniently scheduled so that you can make it to the BIG WOD at 9:30am!
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
10 push ups
15 kettlebell swings (USA, 24/18kg)
**100m row
Post number of round and remaining reps to chalkboard/journals
**5 strokes to hit 500m row PR, then you MUST keep it under that pace for remainder of distance OR you must rest, reset monitor and repeat attempt.
Reset monitor every time to get on it.
Thursday 5pm Open Training Hour
First open hour on Thursday in 5 weeks- take advantage of this time to work on some strength and skills.
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Hang power clean
15 minutes to work up to a heavy single rep
-then-
Three rounds for time of:
21 burpees
400m run
Post clean load heaviest rep and met-con time to chalkboard/journals.
Friday 4pm Open Training Hour
Saturday
8am Natural Movement Specialty Session in the Park
location TBA.
9:30am BIG WOD at the Hut
