Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Strict press
Every minute on the minute for 6 sets of:
Strict press, 3 reps at 85% of 1RM
Post working load, go for volume straight across
-then-
For time:
50 toes to bar
50 cal row
Post row time AND total time
Ex: 1:41 row/7:55 total

Monday’s 5pm Open Prep Specialty
For time, complete:
3 Burpee box jumps (24/20″)
3 Clean and jerks (60/45kg, Masters 55+ 45/30kg, Scaled- 30/20kg)
then 6, 6- 9, 9- 12,12.
After the set of 12 is completed, increase loading for clean and jerks to:
70/55kg, Masters 55+ 55/35kg, scaled- 35/25kg) and continue back to 3, 3- 6, 6… up to 12, 12.
After the set of 12 is completed, increase loading for clean and jerks to:
80/65kg, Masters 55+ 60/40kg, scaled- 40/30kg) and continue back to 3, 3- 6, 6… up to 12, 12.
Record finish time OR number of total reps completed in 18 minutes!

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
21-15-9 reps for time of:
Alternating arm DB snatch (60/40#)
Bar muscle ups
Post time and scaling

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time
20 box jumps 24/20″
30 push press 45/30kg
40 deadlifts
800m run
40 deadlifts
30 push press
20 box jump
Post time and scaling

Wednesday’s 5pm Open Prep Session
For time complete:
25′ single arm overhead walking lunge, left arm (50/35#, M55+ 35/20#, Scaled 20/10#)
25′ single arm overhead walking lunge, right arm
Double DB snatch (ground to overhead) 25 reps
Repeat above 25′ left, 25′ right
Double DB snatch 20 reps
Repeat  25′ left, 25′ right
Double DB snatch 15 reps
Repeat 25′ left, 25′ right
Double DB snatch 10 reps
Repeat 25′ left, 25′ right
Double DB snatch 5 reps
Or as many reps as possible in 14 minutes
Each 25′ lunge is worth 5 “reps” (put another way… 1 rep per 5′ walking lunge)
Entire WOD is 125 reps (75 reps snatch + 50 reps walking lunge)

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds for maximum reps:
1 minute of handstand push ups/push ups
Rest exactly 1 minute
1 minute of double unders
Rest exactly 1 minute
-then-
12 minutes to load up a 3 rep heavy back squat  and then post heaviest 3 rep load

Thursday’s Open Hour Training

Friday’s WOD at WOD at 7 & 9am and again at 3 & 5pm
Heavy Broken Jackie
For time:
333m row sprint
Rest exactly 1 minute
333m row sprint
Rest exactly 1 minute
333m row sprint
Rest exactly 1 minute
15 thrusters (80/55kg)
10 weighted pull ups (50/35# DB between the feet)
Post time and scaling

Friday’s 4pm Open Hour Training

Saturday 6:30am- about 1pm DECATHLON and TACOS!