Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Bodyweight Barrage!
4 set tabata push ups
4 set tabata pull ups
*-one minute rest then-
8 Minute AMRAP of:
8 burpees
4 feet elevated ring rows (heels on 20/12″ box)
2 standing broad jumps
*-one minute rest then-
4 set tabata pull ups
4 set tabata push ups
Post total number of push ups completed/pull ups/rounds in the AMRAP
Monday 5pm Specialty Class- Strength
5×5 rack thrusters, plus
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power clean and Jerk
3-3-3-3-3
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
Row 500/400m
50/35kg front squat*
Post time and load
*descending reps of 16, 12, 8, 4 per round (40 total squats in the WOD)
Wednesday 5pm Specialty Class- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps/round for time of:
100/75kg deadlift
Ring dips
Post time and load and any scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD 7 and 9am and again at 3 and 5pm
DB Strength complex
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to:
June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
Friday’s 4pm Open Training Hour
Saturday BIG WOD 9:30am
