Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, row 1000m and do 50 wall ball shots (20/14#)
Rest as needed
For time, row 500m and do 35 wall ball shots
Rest as needed
For time, row 250m and do 20 wall ball shots
Post 3 finish times and any scaling
Monday 5pm Specialty Class- Strength
Every other minute for 10 rounds (20 minutes) of:
1 Squat clean and 2 split jerks
Post load and number of sets at that load
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Every 10 Minutes”
On a 40 minute running clock complete, each for time on the 10 minute mark:
100 pull ups, post time and rest up until the 10 minute mark and then move to,
100 burpees, post time and rest until the 10 minute mark and then move to,
100 strict butterfly sit ups, post time and rest until 10 minute mark and then move to,
100 calorie row, post time and cheer on your friends finishing up!
-each movement is cut off at 10 minutes, if you get cut off, post how many reps you had at the cutoff and then move on to the next movement
Compare to Jan 11 2019
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squat
3-3-3-3-3-3-3
Post new 3RM
Compare with whiteboard and some recent front squat heavy days:
June 18 2019 (5×5), May 7 2019 (1RM), Sept 14 (5, 3, 1)… and many others of varying rep schemes.
Wednesday 5pm Specialty Session- Strength
4 rounds, each for time, of:
25/20 cal bike
5x10m sled push 180/135#
24kg KB farmer carry 100m
Rest as needed
Post time for all 4 rounds
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
15 box jumps (36/30″)
400m run
Post time, height and scaling
Compare to April 30 2018
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
DB strength complex and TGU
DB Strength complex
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to:
March 22 2019, June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
-then-
Turkish Get ups
Five rounds for max load, NOT for time of:
5 DB deadlifts (one side of DB must touch ground) AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Mike: 4@50, 1@60 (PR from 3@45,2@50)
Compare to:
March 22 2019, June 29 2017, Oct 25 2016, July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
-then-
Turkish Get ups
15 minute limit to find a 1RM on both sides
Compare to July 26 2019, June 5 2017.
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
