Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, Partners will do:
21-18-15-12-9-6-3 calorie row per round while
other partner does max double unders
Ex: A does 21 cal row while B does max double unders, switch places and repeat (minus 3 cals)
Then A does 18 cal row while B does max double unders, switch places and repeat (minus 3 cals)
Post time partnership completes all rowing calories
Post total reps of double unders per individual
Happy First Anniversary Kolby and Liz- 4-22-2018
Monday 5pm Specialty Session- Strength
Back squat
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Seven rounds for time of:
50/35kg power snatch, 5 reps
7 lateral jump over bar burpees
Post time, load, 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 20 minutes of:
20 strict pull ups
30 DB push press 50/35#
400m run
Post load and total rounds completed and additional reps
Wednesday 5pm Specialty Session- Underground Strength
“Sled wrestling” and more
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
100/65kg squat cleans, 5 reps
25 strict push ups, feet on 15kg plate
Post time, load, and scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time, complete:
50 wall ball shots, 20/14#
50′ handstand walk
100′ weighted walking lunge 20/14# med ball
35 wall ball shots, 20/14#
50′ handstand walk
100′ weighted walking lunge 20/14# med ball
15 wall ball shots, 20/14#
50′ handstand walk
100′ weighted walking lunge 20/14# med ball
Post time, load, and scaling
