Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
Hang squat clean, 50/35# DB
Handstand push ups
Post time, load, and scaling
Monday 5pm Specialty Class- Olympic weightlifting
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Clean and jerk
5-5-3-3-3-1-1-1-1
Post loads for 5, 3, 1 rep max
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
8 rounds, each for 1 minute of:
80/55kg thruster, 3 reps
100m row sprint
Max rep chest-to-bar pull ups
Rest exactly 2 minutes
Wednesday 5pm Specialty Class- Olympic weightlifting
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5
Post new 5RM
Compare to Jan 5 2018, Nov 21 2016, July 26 2016- for volume
Compare to Jan 5 2018, Nov 21 2016, July 26 2016- for volume
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
5 rounds each for max reps of:
1 minute box jumps 24/20″
1 minute wall ball shots (20/14#)
1 minute row (or bike) for cals
Rest for exactly 1 minute
Post totals for each movement
Friday 4pm Open Training Hour
Saturday 9:30am BIG WOD
