Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Hang power snatch for total volume lifted
3-3-3-3-3-3-3
Post heaviest load and number of sets at that load.
Monday Mobility Session- 5pm Specialty
Tuesday’s WOD at WOD at 6, 7 & 9am and again at 4 & 6pm
“Jackie”
For time:
1,000m row
50 thrusters (20/15kg)
30 pull ups
Post time and scaling
Compare to: Sept 28 2018, Jan 2 2018, Aug 30th and July 19th 2017 in Wed 5pm Specialty class… and also in group WODs on April 8 2016, Dec 14 2015, July 22 2015, August 18 2014, April 19 2014, Feb 8 2014, May 1 2013, April 23 2012, Oct 12 2012, Dec 24 20
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
35 box jumps (24”)
50 deadlifts (50kg)
1.5 mile run
50 deadlifts
35 box jumps
Post time and scaling
Wednesday 5pm Specialty Mobility Session
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
1 minute of bar muscle ups
Post total number of reps per movement
-then-
Back squat
15 minutes to find a heavy set of 2 reps
Post heaviest set of 2 reps
Thursday’s Open Hour Training
Friday’s WOD at 7, 9am and again at 3 and 5pm
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 cal row
50 toes to bar
Post row time AND total time
Ex: 2:36 row/4:22 total
Friday 4pm Open Training Hour
Saturday BIG WOD at 9:30am
