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