Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every other minute for 7 rounds of:
Shoulder press 3 reps (75% of 1RM)
One legless rope climb
Post number of reps as heaviest set for press/method of climb
-then-
As many rounds as possible in 9 minutes of:
21 air squats
15 mountain climbers
9 down dog push ups
Post total rounds and extra reps

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back squat
5-5-5-5-5: volume set
Post number of sets at heaviest load
Use these dates to help plan your plan: Jan 21 2020 (3×3), Aug 27 2019 (5×5), June 26 2019 (5/3/1)

Tuesday’s 5pm Specialty Class- Strength Session
Sumo deadlift volume set
3-3-3-3-3-3-3
with accessory work

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
50 double unders
35 butterfly abmat sit ups
20 seated DB shoulder press 35/20#
Post time, load and any scaling

Wednesday 5pm Open Training Hour 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Fran”
21-15-9 reps/round for time of:
Thrusters (43/30kg)
Pull ups
Post time and scaling to chalkboard/journals.
Compare to: July 30, 2019, Nov 27 2018, Oct 31 2017, July 21 2017, “Fran 55” on May 17 2017, April 19 2017, July 22 2016, May 18 2016, October 8 2015, September 25 2014, April 1 2014, Feb 21 2014, October 29 2013, May 24 2013, Dec 31 2012, May 21 2012, Aug 11 2011, Dec 28 2010, Aug 30 2010, July 13 2010, Feb 12 2010, Dec 2 2009

Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Overhead squat and power snatch

Friday’s WOD at 7 and 9am and again at 3 and 5pm
For time:
Row 1,000/800m
32/24kg Russian KB swings, 25 reps
Row 750/600m
32/24kg Russian KB swings, 35 reps
Row 500/400m
32/24kg Russian KB swings, 45 reps
Post time and load to chalkboard/journals
Compare to March 20 2018, June 2 2017, April 20 2017, and/or July 15 2016

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD