We have LOTs of outdoor workout space

WODs for Feb 17th-22nd 2020

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
8 toes to bar
10 box jumps (24/20″)
12 DB single arm power snatch (50/35#)
Post number of round and remaining reps

Monday 5pm Open Training Hour

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Overhead squat
10-8-6-4-2 (no rack)
Post 2 rep load
60/45kg power snatch
30 reps for time
Post time and load
Compare to Feb 1 2018, March 21 2017, Jan 13 2017, Dec 12 and Aug 28 2012 (from the hang), Oct 26 2011

Tuesday’s 5pm Specialty Class- Strength Session
Sled, trap bar, bike

Wednesday’s WOD at  6, 7, 9am and again at 4 and 6pm
For time, complete:
60/45kg push jerk/press, 20 reps
400m run
60/45kg push jerk/press, 15 reps
600m run
60/45kg push jerk/press, 10 reps
800m run
Post time, load, and any scaling

Wednesday 5pm Open Training Hour 

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
15 Deadlifts (110/75kg)
6 Burpee pull ups
12 Deadlifts
9 Burpee pull ups
9 Deadlifts
12 Burpee pull ups
6 Deadlifts
15 Burpee pull ups
Post time, load, and any scaling

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

Friday’s WOD at 7 and 9am and again at 3 and 5pm
10 Minutes to set a 1 RM for Turkish Get Ups
Post heaviest load done on right AND left arms
Four rounds, each for time of:
Row 500m
Rest as needed
Post fastest row time AND total time for all 4 rows

Friday’s 4pm Open Training Hour

Saturday 9:30am BIG WOD

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

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