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Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Strict press
Every minute on the minute for 6 sets of:
Strict press, 3 reps at 85% of 1RM
Post working load, go for volume straight across
-then-
For time:
50 cal row
50 toes to bar
Post row time AND total time
Ex: 1:36 row/4:22 total
Monday’s 5pm Gymnastics Specialty Class
Ring work, lots of ring work!
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Andy”- a Hero WOD
For time, wearing a 20# weight vest:
25 thrusters (50kg)
50 box jumps (24”)
75 deadlifts (50kg)
1.5 mile run
75 deadlifts
50 box jumps
25 thrusters
Post time and scaling
Tuesday’s 5pm Open Hour Training
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps for time of:
Alternating arm DB snatch (60/40#)
Bar muscle ups
Post time and scaling
Wednesday’s 5pm Olympic Weightlifting Session
Today’s session is to establish a 1RM snatch and then a 1RM clean and jerk
After covering cleans, jerks, and snatches in the past 3 weeks… we now put them all together.
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for maximum reps:
1 minute of handstand push ups/push ups
Rest exactly 1 minute
1 minute of double unders
Rest exactly 1 minute
-then-
15 minutes to find 1-rep max back squat
Thursday’s 5pm Open Hour Training
Friday’s WOD at WOD at 7 & 9am and again at 3 & 5pm
“Jackie”
For time:
1,000m row
50 thrusters (20/15kg)
30 pull ups
Post time and scaling
Compare to: Jan 2, 2018, Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20
Friday’s 4pm Open Hour Training
Saturday 9:30am BIG WOD
Part 1: Double reverse baseline (individually) for the Whole Life Challenge Prelim WOD
Part 2: Complete as many rounds as possible in 15 minutes of:
3 burpee box jumps (24/20”)
3 deadlifts (100/75kg)
This is a true work/rest WOD for partners
