Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
3 rounds for max reps of:
45 seconds of wall-ball shot to pull up bar (20/14# to 8/7′), 15 second transition to next movement
45 seconds of sumo deadlift high pulls (24/18kg KB), 15 second transition to next movement
45 seconds of box jumps (20/16″), 15 second transition to next movement
45 seconds of push presses (40/30#DB), 15 second transition to next movement
45 seconds of single unders, 15 second transition to next movement
Rest 1 minute
45 seconds of sumo deadlift high pulls (24/18kg KB), 15 second transition to next movement
45 seconds of box jumps (20/16″), 15 second transition to next movement
45 seconds of push presses (40/30#DB), 15 second transition to next movement
45 seconds of single unders, 15 second transition to next movement
Rest 1 minute
Count total number of reps each round (minus the single unders), so you’ll end up with 3 big numbers to put on the board.
Monday 5pm Open Training Hour
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat 3-3-3
Shoulder press 3-3-3
Deadlift 3-3-3
Post 3 rep loads for each movement
Tuesday’s 5pm Specialty Class- Strength Session
Front squat 7-7-7-7
then accessory work
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
10 pull-ups
20 push-ups
Row 2,000/1,600m
15 pull-ups
30 push-ups
Row 1,000/800m
20 pull-ups
40 push-ups
Row 500/400m
Post time and any scaling
Wednesday 5pm Open Training Hour
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Muscle snatch
2-2-2-2-2-2-2-2
Post number of sets and heaviest load
-then-
Three sets of max rep strict pull ups
Post TOTAL reps across 3 sets
One set of max rep strict press with 2RM snatch load
Post reps and load
Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Overhead squat and full snatch
Friday’s WOD at 7 and 9am and again at 3 and 5pm
On a running clock, run 400m for time
Rest until the 5 minute mark then, run 400m for time
Rest until 10 minutes on the clock then, run 800m for time
Rest until 18 minutes on the clock then, run one mile for time.
Post TOTAL run time AND one mile run time
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
