httpv://youtu.be/ugF3q2xseEE
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every other minute for 10 rounds of:
6 DB floor press (70/45# DBs)
Max rep strict weighted pull ups until the one minute mark
Always rest for an entire minute before the next set
Monday 5pm Specialty Session- Strength
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
50-40-30-20-10 reps per round each, for time of
wall ball shots (20/14#)
row for calories
anchored sit ups
Post time and scaling
Scaling: down one notch, decrease by 5 reps each movement per set, down 2 notches, decrease by 10 reps per set (40-30-20-10)
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Deadlift
3-3-3-3-3-3
Post heaviest 3 rep set
No dropping today, but not necessary to “touch and go”
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 30 minutes of:
400m run
25 Russian KB swings 32/24kg
400m run
25 strict push ups*
Post time and scaling
*toes on edge of 15kg plate, chest touches ab-mat, no thighs/no belly on ground!
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
21-15-9 reps per round for time of:
overhead squats 50/35kg
toes to bar
Post time and scaling
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
