https://youtu.be/m8kjkrBTQMo
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 strict pull ups
15 push press (35/25kg)
20 front squats (35/25kg)
Post time and loading
Monday 5pm Specialty Session- Strength
Power cleans and sled pushes
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Deadlift
3-3-3-3-3-3-3
No dropping, for volume
Post number of sets at heaviest load
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Eight 2-minute rounds of
20/16 cal row
Max rep strict sit ups
Rest exactly 1 minute between rounds
Wednesday 5pm Specialty Session- Underground Strength
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Tabata These Movements
DB shoulder press 35/25#
DB step lunges (same load)
Ring/bar dips
DB front squat (35/25#)
Ring/bar L sit
Rest one Tabata set between movements in transition
Post total number of reps each movement, total number of sets completed for L sit
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 10 minutes of:
5 deadlifts (115/75kg)
3 bar muscle ups
Post total number of rounds completed and remaining reps
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
