We have LOTs of outdoor workout space

WODs for Jan 6th-11th 2020

Month of L Sit
Most of this is going to be done on parallettes, outdoor parallel bars, and rings.
This week we begin with scales and h/L sit repetitions.

New Specialty Classes Begin on Tues and Thurs… on new days!
Tues- Basic strength. This is basics AND for all levels. Don’t think you are too advanced OR too novice!
Thurs- Olympic lifting… technique, power- also for all levels
*Remember that Open Training Hours are now Mon and Wed at 5pm and Fri at 4pm

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Complete as many repetitions as possible in 12 minutes of:
1 strict pull up, 2 strict push ups, 3 air squats
2 strict pull up, 4 strict push ups, 6 air squats
3 strict pull up, 6 strict push ups, 9 air squats, etc.
Start at a larger number of pull ups if it will enable more reps overall
Post total number of reps completed and scaling

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
9 thrusters (30/20kg)
1000/800m row
15 thrusters
1000/800m row
21 thrusters
Post time, load and any scaling

Tuesday 5pm Strength Session
Back squat and Strict press

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Post heaviest loads at 5, 3, and 1 rep
Practice lowering slowly from a handstand for 15 minutes

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
In any order:
a. 800m run for time
Post time
Rest as needed
b. 500m row for time
Post time
Rest as needed
c. Bike 1 mile for time
Post time
Rest as needed
d. Ski 400m for time
Post time
Rest as needed
*Post TOTAL added time for all 4 movements

Thursday 5pm Olympic Lifting Session
Overhead squat and power snatch

Friday’s WOD at 7, 9am and again at 3 and 5pm
Three rounds for time of:
15 inverted burpees
Run 800m/1000m row/1.3 mile bike/800m ski (choose ONE each round, no repeats)
15 burpees with lateral jump over abmat
Post time and scaling

Saturday BIG WOD 9:30am

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Due to the limits on class sizes. Every member must book their time slot in advance.

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