Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
1-1-1-1-1-1-1
Post load and perhaps your new 1RM to the PR board/whiteboard
Most recent OHS day: June 20 2018 (3RM), March 8 2018 (3RM), and check the PR whiteboard for most recent 1RM

Monday 5pm Specialty Session-Gymnastics
Rope climbs, L Sits, and work for front levers

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
60 single legged squats, alternating
50 wall ball shots 20/14#
40 box jumps 24/20″
30 deadlifts 80/55 kg
20 power cleans
10 front squats
Post time, load, and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
25 KB swings (24/18kg USA)
25 knees to elbows
10 cal bike sprint
Rest exactly one minute
Post time and scaling, Also post fastest and slowest bike time.

Wednesday’s 5pm Specialty Session-Olympic weightlifting
Barbell complex warm up variety pack
Snatch balance EMOM
Full clean and jerk EMOM

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Segmented Strength and Cardio Day!
10 minutes to hit 3RM of:
Weighted push ups 3-3-3-3-3
10 minutes to hit 3RM of:
Weighted pull ups 3-3-3-3-3
Post 3RM push and 3RM pull to chalkboard
-then-
3 rounds for time of:
500m row
21 burpees
400m run
Post time and scaling to chalkboard/journals.
Compare to May 13 2015
Watch this video and base your scaling off this concept with a 16 minute goal finish time

Thursday’s 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:
10 power snatch (40/25kg)
15 floor press (60/40#)
20 goblet squats (60/40#)
Post number of rounds with extra reps and loads used.

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD
“Divide and Conquer”