Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Split Jerk, 3 reps from rack
16 minute time limit to work up to a heavy set of 3 reps
Post load and number of sets at that load
-then-
Run 800m for time
Rest as needed
Run 800m for time
Post both times
Monday 5pm Mobility Class
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time complete:
15 reps each of: deadlift, hang power clean, front squat
800m run
15 reps each of: deadlift, hang power clean, front squat
800m run
Finally, 15 reps each of: deadlift, hang power clean, front squat
Use a 60/45kg barbell or scale as needed
Post time and load to chalkboard/journals
Tuesday 5pm Open Training Hour
Wednesday Chipper at 6, 7, 9am and again at 4 and 6pm
For time, complete 30 reps each of:
Double unders
Toes to bar
Box jumps 24/20″
Shoulder to overhead 50/30#DB
Pull ups
Burpees
Overhead walking lunges 20/15kg plate
Double unders
Post time and scaling to chalkboard/journals
Wednesday Mobility Session at 5pm
Thursday’s WOD at 6, 7, 9am and again at 4 and the NO 6PM class… out trick or treating
Two rounds for time of:
400m sandbag carry (heavy, medium, lightish)
30 wall ball shots (20/14#)
200m sandbag carry
10 Turkish get ups (20/16kg KB or 45/35# DB)
Post time and loads to chalkboard/journals
Friday is 20.4 at 7 and 9am, and again at 3 and 5pm for Friday Night Lights
