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WODS for March 4th-9th, 2019

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat (from ground)
12 minutes to a heavy 3 rep set
-then-
Every other minute for 10 rounds:
1 power snatch
2 overhead squats
3 strict, weighted pull ups
Post loads for 3 rep and EOM to chalkboard

Monday 5pm Specialty Class- Basic Barbell Strength
Back squat 5×5 and related accessory movement

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
UG(ly) Chipper
For time complete:
2,000m row
100 wall ball shots (20/14#)
50 knees to elbows
Post time and scaling

Tuesday’s 5pm Open Training Hour

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 7 minutes of:
10 sumo deadlift high pull
10 push press
60/45kg barbell for both lifts
Post number of rounds and load.

Wednesday 5pm Specialty Class- Underground Strength

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Helen”
Three rounds for time of:
400m run
21 KB swing (24/16kg, USA)
12 pull ups
Post time and scaling to chalkboard/journals
and PR board
Compare to recent Helen time on Sept 12, 2018 and to some similar Helen Version WODs: AMRAP 20 Helen May 11 2018, May 2 2017, Aug 22 2016, July 29 (3/4 Helen), July 7 2016 (Helen and a half) April 21 2016… and lots more previously… check the whiteboard for your current personal record.

Thursday’s 5pm Open Training Hour– then 6pm 19.3 OPEN WOD group

Friday’s WOD 7 and 9am and again at 3 and 5pm
Tabata Five Movements with Breaks*, 8 rounds of 20 seconds on, 10 seconds off
Ring L sit hold
Goblet Squat (20/16kg)
Push ups
Abmat sit ups
Supine ring row (feet on 16″ box)
Post total number of reps per movement
*Take ONE MINUTE break between EACH movement

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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