Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Three rounds NOT for time of:
15 DB bench press
15 single arm bent over rows (right side)
15 single arm bent over rows (left side)
Rest and then run 800m for time
Post heaviest load for DB used as well as the fastest/slowest 800m run times

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Nasty Girls”
Three rounds for time of:
50 squats
7 muscle ups
10 hang power cleans (61/43kg)
Post time and scaling to chalkboard/journals
Compare to: Nov 9 2017, June 6 2017, July 16 2016, Feb 19 2016, Strength Class on Nov 17 2015, June 21 2014, April 12 2013, Aug 21 2012, Dec 10 2009

Tuesday’s 5pm Specialty Class- Strength Session
Heavy Fran: E2M
Thrusters 5-5-5-5-5
Weighted pull ups 4-4-4-4-4
Volume sets of each movement
On the 2 minute mark, alternate between thrusters and pull ups
Post loads

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
On a running clock, complete:
Three minutes each of:
Max rep wall walks
Max rep weighted box step ups (single 50/35# DB to 24/20″)
Max rep strict butterfly sit ups
Continue with two minutes of each and then one minute of each.
Post total number of wall walks, step ups, sit ups.

Wednesday 5pm Open Training Hour

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
200/150m row*
5 power snatch (45/30kg)
Post number of rounds and scaling AND fastest/slowest row times
Compare to Feb 22 2019
*Reset monitor EVERY row!

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Squat cleans and split jerks

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Five rounds for time of:
20 wall ball shots (20/14#)
10 deadlifts (100/65kg)
Post time and loads plus any scaling

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD