Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
30 kettlebell swings (24/18kg- USA)
20 box jumps (20/16″)
400m run
Post time and any scaling or modifications
Compare to July 9 2018
Monday 5pm Strength Class
Push Press, double DB bent over row, and deadlift (push, pull, pick up)
6 rounds, 5 reps each with some rest between sets.
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three Parts
I) Weighted Dips- 3-3-3-3-3
II) Tabata push ups
III) 500m row for time
Post results for each of the 3 parts; 3 rep load/total reps and load/new 500m row PR!
Check PR whiteboard for previous 500m row PR.
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five round for time of:
25 wall ball shots (20/14#, to 10’/9′ target)
20 pull ups
Post time and scaling/modifications
Compare to July 11, 2018
Wednesday 5pm Strength Class
Snatch grip deadlift and hang power snatch
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
15 calorie row
12 power snatch (45/30kg)
9 burpees
Post time and load
Compare to July 12 2018
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Front squat
1-1-1-1-1-1-1-1-1-1 (yes, ten sets of one!)
Post heaviest rep … shoot for a PR AND ALSO post total LOAD lifted (add all 10 MADE lifts.. a miss counts as a zero!)
Compare to front squat on PR whiteboard
Friday 4pm Open Training Hour
Saturday 9:30am BIG WOD
