Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, with a 70/55kg barbell, complete:
21 deadlifts
18 front squats
15 deadlifts
12 front squats
9 deadlifts
6 front squats
Post time and load

Monday 5pm Specialty Session-Gymnastics
Hand-over-hand.
Mid-line stability/core
Handstand work
STRETCH

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds, each for 6 minutes with max reps of:
0-3 min: Run 400m and then double unders
3-4 min: 35# DB push jerk
4-5 min: pull ups
5-6 min: 35# DB hang squat cleans
Rest exactly 5 minutes
Post total number of DUs/push jerks/pull ups/squat cleans done in the entire WOD

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 3 minutes for 7 rounds, complete:
1 strict press, 3 push press, 5 push jerks
Post heaviest load and number of reps at that load

Wednesday 5pm Specialty Session-Olympic weightlifting

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Turkish Get Up, a limit of 8 minutes to establish a new 1RM
-then-
Tabata Something Else
Tabata pull ups
Tabata push ups
Tabata sit ups
Tabata squats
The Tabata interval is 20 seconds of max repetition work followed by 10 seconds of rest for 8 intervals. There is no rest between movements, only the included 10 seconds for transition.
Post total number of repetitions for each exercise
Compare to August 28 2018

Thursday’s 5pm Open Training Hour

Friday’s WOD at 7 and 9am, and again at 3 and 5pm
Five rounds for time of:
30/24 cal row
30 butterfly sit-ups
Post time and scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD