Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back Squat
3-3-3-3-3- volume set
Compare to Aug 21, 2018, volume set of 5×3
Monday 5pm Specialty Class-CrossFit Games Open Prep Class
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
10 chest to bar pull ups
15 decline push ups (toes on 20kg plate, chest to abmat)
20 alternating single-leg squats
*row 500m or run 400m each time you complete 3 full rounds
Post total number of rounds and extra work
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
power snatch (50/35kg)
box jumps (24/20″)
Post time, load, and height
Wednesday 5pm Specialty Class- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Seven rounds for time of:
14 dumbbell deadlifts
14 alternating dumbbell shoulder press
50/35# DBs, same load for each movement
Post load and time
Thursday’s 5pm Open Training Hour
Friday’s WOD at 6, 7, 9am and again at 3 and 5pm
For time complete:
30 steps overhead walking lunge (20/10kg plate)
30 knees to elbows
30 strict abmat sit ups (a new Friday tradition it seems?!)
30 calorie row
30 strict abmat sit ups
30 knees to elbows
30 steps overhead walking lunge
post time and scaling
Friday’s 4pm Open Training Hour
Saturday BIG WOD 9:30am
