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