Monday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Three rounds for time of:
Row 500m
25 scott ups (20kg plate/10kg or just abmat only)
25 supermans
Post first round time and then total finish time and any scaling to chalkboard/journals

Monday 5pm Specialty Gymnastics Session

Tuesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Deadlift
10 minute time limit to work up a 1RM
-then-
Using 50% of 1RM load, complete each set for time:
Squat clean, 15 reps
Squat clean, 12 reps
Squat clean, 9 reps
Rest as needed between each set
Post deadlift load and 3 finish times to chalkboard/journals

Tuesday 5pm Open training hour suggestion:
IF you missed Monday, get in some fast/hard rowing

Wednesday’s WOD at 6, 7, and 9am and again at 4 and 6pm
One minute each for max reps of:
air squats
DB push ups (no pulls!)
box jumps 20/16″
toes to bar
back burpees
wall ball shots 20/14#
med ball facing burpees
double unders
Post TOTAL reps for first 7 movements and number of double unders separately
-then after exactly one minute of rest-
Repeat the above sequence using a 30 second on/30 second off interval
Post total reps for first 7 movements and number of double unders
Ex: Mike-140/55/68/18 Rx

Wednesday 5pm Specialty Underground Strength

Thursday’s WOD at 6, 7, and 9am and again at 4 and 6pm
Every other minute for 10 rounds of:
Push jerk from rack, 3 reps (AHAP), then immediately
odd sets: max rep pull ups until one minute mark
even sets: max rep weighted box step up until one minute mark (20″ box with 50/35#DB)

Thursday 5pm open training hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Power snatch
10 minutes to work up to a heavy single rep
-then-
Using 70% of 1RM load, complete for time:
Power snatch, 30 reps
Front rack barbell step lunge, 30 steps
1 mile run
Post snatch load and time, load, and scaling for part 2

Saturday BIG WOD 9:30am