We have LOTs of outdoor workout space

WODs for June 4th-June 9th 2018

Notice a few items for this week:

  • NEW 5pm Specialty Series for June: Olympic lifting on Mondays AND Wednesdays
  • 1RM deadlift BBQ to come on Friday from 5-7pm
  • Our little section of Cross Creek Road is being paved this week… be ready for possible traffic issues; if so, consider parking on Civic Center Way and walking in.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
100ft KB goblet walking lunge (24/16kg)
100 double unders
50 wall ball shots (20/14#)
35 chest to bar pull ups
50 wall ball shots
100 double unders
100ft KB goblet walking lunge
Post time and scaling

Monday 5pm Specialty Class- Olympic weightlifting

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Shoulder press 2-2-2-2-2
Push press 2-2-2-2-2
Push jerk 2-2-2-2-2
Post heaviest load for each lift
Use current PR whiteboard numbers for guidance (we have never done this rep scheme before)

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Partner ROW WOD
6 rounds for time of:
Row 1000m
Partners switch after each round of 1000m
Post 3 row times for each person AND team total finish time (running clock)

Wednesday 5pm Specialty Class- Olympic weightlifting

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Gymnastics Practice Station Work
Three rounds of quality movement for 2 minutes at each station:
1-Handstands/handstand push ups
2-Rope Climbs
3-Muscle Ups or Dips and pull ups
4-GHD sit up and banded good mornings
5-Parallette shoot throughs and L sits
Compare to June 28 and June 14 2017 (though nothing to compare except the movements!)

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Deadlift BBQ*
Post 1RM to journals, chalkboard, PR board and PR whiteboard
Compare to most recent 1RM deadlifts: Nov 10 2017, Jan 2 2017 (3RM) Dec 26 2016, August 26 2016, Feb 13 2015
*BBQ begins at 5pm during the final class of the night, and continues until 7pm!

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD

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