
Monday’s WOD is MURPH at 9:30am only, no other classes today
For time, complete:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*wear a 20# vest if you have one
**get scores up on the whiteboard… there is a spot for Murph
*** this will be a big class session, participation is focused on completing Murph either scaled or Rx, not necessarily on setting PRs, it will be a crowded (and FUN) session
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Deadlift Triathlon”
For time, complete:
90/65kg deadlift, 20 reps
Row 1,000m
90/65kg deadlift, 20 reps
Bike 1.3 miles
90/65kg deadlift, 20 reps
Run 800m
Post time, load and scaling
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang squat clean
3-3-3-3-3-3-3
Post heaviest load and number of sets at that load
Wednesday 5pm Specialty Session- Underground Strength
TBD
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Nancy
Five rounds for time of:
15 overhead squats 45/30kg
400m run
Post time, load, and any scaling
Compare to July 31 2018, Sept 28 2015, June 9 2015
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
As many rounds as possible in 20 minutes of:
5 chest to bar pull ups
10 wall ball shots 20/14#
15 kettlebells swings 24/18kg, USA
Post number of rounds and scaling
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD