Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
2 rounds of 10 power snatch (55/40kg) and 12 burpees, then
2 rounds of 10 power snatch (35/25kg) and 24 strict push ups
Post time, load, and scaling
Monday 5pm Specialty Session- Strength
Every 4 minutes, for 6 rounds, complete (from the rack):
4 push press (70% of 1RM), then right into:
Max rep front squats until the 30 second mark, then right into:
One minute hang from pull up bar (until the 1:40 mark on the clock… that leaves a 10 second transition from rack to bar)
Rest until the top of the next 4th minute
Post total number of front squats and load, and number of rounds of hanging of full 1 minute increments!
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
In any order, complete for time:
35 calorie bike
35 handstand push ups
35 toes to bar
35 single DB box step overs (50/35#, 20″)
35 steps single DB overhead walking lunges
Post time, load, and scaling
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Push press
5-5-3-3-3-1-1-1
Post load and new PR?
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For 3 rounds complete max reps of:
1 minute sumo deadlift high pull (45/30kg)
1 minute strict abmat sit ups
1 minute hang squat clean (45/30kg)
1 minute strict abmat sit ups
1 minute rest
Post total number of reps per movement and load/scaling
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Three rounds for time of:
10 DB snatch, left arm (60/40#)
10 chest to bar pull ups
10 DB snatch, right arm (60/40#)
10 chest to bar pull ups
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
