Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
400m run
70/55kg front squat, 10 reps- from ground
20 strict butterfly sit ups
Post number of rounds and load to chalkboard
Monday 5pm Underground strength class
Tuesdays WOD at 6, 7, 9am and again at 4 and 6pm
Lynne-Style
Five rounds not for time of:
Bodyweight bench press, max unbroken reps
30/24” box jumps, max reps in 1 minute
Rest as needed between movements
Post each couplet of reps and scaling
Ex: 11/13, 9/12, 9/10, 8/8, 7/8 scaled to 60kg and 24”
* it’s been a while!
Tuesday 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Gwen” – compare to Nov 16th, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (the goal is none) each set to chalkboard/journals
the * equals rest as needed!
Touch and go at floor only. Even a re-grip off the floor is considered a “break.” Active breaks in the front rack, hip crease or even overhead are all allowed and necessary. No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than on 161116.
*Rest as needed between sets, rest long enough to get the next set unbroken.
Wednesday 5pm Mobility Specialty Class Session
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm.
Partner Row/Single arm dumbbell thrusters (40/30#-alternate sides as desired) three rounds for max calories and repetitions.
Round one is 2 minutes of: partner A row and partner B thruster, rest 1 minute, partner B rows and partner A thruster, rest 1 minute
Round two is 2 minutes of: partner B row and partner A thruster, rest 1 minute, partner A rows and partner B thruster, rest 1 minute
Round three is 1 minute of: 2 minutes of: partner A row and partner B thruster, rest 1 minute, partner B rows and partner A thruster, rest 1 minute
Each individual posts total calories and total reps
Each partnership posts total calories and total reps
In this WOD, each person rows for 5 minutes and does 5 minutes of thrusters
On a running clock the WOD takes 15 minutes, including all rest breaks.
Thursday 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm.
Annie
50-40-30-20-10 reps/round for time of:
Double unders**
Abmat sit ups
~10 minute strict cut off time so modify accordingly
Compare Annie to Dec 7 2018, April 19 2018, Nov 16 17, July 20 2017
**Rowing Annie is a great substitute, but only if you did NOT do the partner WOD yesterday. Row in these increments: 150m, 140m, 130m, 120m, 110m
If you don’t jump but DID to the row yesterday… try these cal bike numbers: 14-11-8-5-3 cals.
Post time and scaling to chalkboards/journals and PR board if you set one.
-then-
Every minute on the minute for 16 minutes of:
Turkish Get Ups, 2 reps on one side
As heavy as possible, post total weight lifted across 32 reps (add up R and L times 8 sets times 2!)
Saturday 9:30am BIG WOD
