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WODs for July 15th-20th 2019

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

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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