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WODs for May 7th-12th 2018

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Rowing Cindy
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 squats
200m row
Post number of rounds and remaining reps
Compare to Dec 21 2017, Nov 3 2016
Check your Cindy PR on the whiteboard to determine your 5-10-15 pacing goal

Monday 5pm Specialty Class- Mobility

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
With 60/45kg barbell, complete for time:
Thrusters, 15 reps
Sumo deadlift high pulls, 21 reps
Thrusters, 12 reps
Sumo deadlift high pulls, 15 reps
Thrusters, 9 reps
Sumo deadlift high pulls, 9 reps
Post time and scaling

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Snatch
3-3-3-3-3
Post number of sets at heaviest load
Compare to recent 1RM- Nov 30 2017, May 9 2017… check your PR on the whiteboard

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Chipper for time of:
80 DB snatch (50/35#)
60 calorie row
40 DB facing burpees
20 muscle ups
Post time and scaling

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
400m run
21KB swings (24/16kg USA)
12 pull ups
Post number of round and remaining reps
Check PR whiteboard for your current Helen PR to establish a pace
Two recent Helens were on May 2 2017 and Aug 22 2016

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

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

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