Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Push press
5-5-3-3-3-1-1-1
Post heaviest sets of 5-3-1.
Compare to May 15 2019
Monday 5pm Open Training Hour
Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
On a 9 minute clock, for 3 rounds for max reps of:
1 minute handstand hold
2 minutes wall ball shots
In round 1, subtract 5 reps each time you fall from the handstand.
In round 2, subtract 10 reps. In round 3, subtract 15 reps.
Feet must be off the floor by 0:00, 3:00 and 6:00.
If a fall keeps your feet on the ground for more than 5 seconds,
subtract an additional 5 reps regardless of round.
Post total number of points after you do the above math.
Three full, 1 minute handstands, then just add up your three sets of wall ball shots.
Tuesday’s 5pm Specialty Class- Underground Strength Session
Sled pulls, Sledge hammer strikes, Tire Flips
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Two rounds for time of:
25 toes to bar
50 double unders
15 squat cleans (60/45kg)
Post time, load and scaling
Wednesday 5pm Open Training Hour
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.
Compare previous Filthy Fifty from:
July 1 2019, Jan 12 2018, Jan 21 Saturday class 2017, July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009
Thursday’s 5pm Specialty Session- Olympic Weightlifting Technique and Training
Power snatch and accessory work
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Whole Life Challenge Post Test (and today’s CFM WOD!)
Three rounds for time of:
12 DB push press (50/35#)
21 ring rows (Rx=table top)
400m run (0.6 mile bike or 400m ski)
Post time, scaling and comparison to last time
Compare to Saturday Jan 18th 2020
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
