WODs 1, 2 and 3 for this Saturday are as follows and most are concurrent:
- 7-7:30am-Teams of 3: 3×1 mile relay run (CAN substitute row or run). Find your own teammates in advance OR during the 6:30am warm up period on Sat morning.
- 7-8:15am– Establish a 1 repetition maximum deadlift. As simple as it sounds… just make sure you stay within the time limit.
- 7:45-8:15am– With a partner, complete Fran for time. Work/rest, divide the 21-15-9 repetitions of thrusters (45/30kg) and pull ups any way desired. Find any teammate.
- 8:30-9:00am– A row event
- 8:30-9:00am– A sled event
- 9-10am– A barbell “Girl” named WOD event
- 9-10am- A barbell “Girl named WOD event with the same load as WOD 6
- 9-11am– A Floater WOD called Bike-n-Burp
- 10:15-11am– A Strength Ladder
- BIG WOD– like we do on Saturdays!
- Yes… we are taking it to Eleven on Saturday… Tacos are Served.
OOPS- guess I got carried away and posted more info than I initially intended. But from all the questions and inquiries about “What is going to happen during the Decathlon?!” I figured this would be a good way to get everyone involved and excited for Saturday.
So- are you in?!
John locks out during the olympic lifting practice competition last week. (way back in 2015!!)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… post heaviest 3 rep load
Thursday’s Open Hour Training
