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Friday’s WOD

Warm Up: 500 Meter Row 2 Laps inside the gym 2 Laps inside the gym backwards Skill: Deadlifts   Deadlift / Strength: 5-5-5-5-5   *Use the heaviest weight you can for each set. Rest as needed between sets. ADVANCE WOD BB Gymnastics 1) 12 minutes to establish a 1rm Power Snatch. 2) 12 minutes to establish a 1rm Power Clean & Push Jerk. Strength 1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO 1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO 1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO

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Tuesday’s WOD

Warm Up: 500 Meter Row 4 Laps inside the gym Skill: HSPU/ Pull-ups/ Kettlebell Swings   Chipper For Time: 30 Handstand Push Ups 40 Pull-ups 50 Kettlebell Swings, (53M/35F lbs) 60 Sit-up (abmat)s 70 Burpees ADVANCE WOD 20 minutes to complete the following… For time: “Fran” 21-15-9 of: Thrusters 95/65# Pull-ups -then (no rest)- Run 1 Mile. With the remaining time: Establish a 20RM Back Squat. Notes: Please post “Fran” time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between “Fran” and the 1 Mile Run.

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Monday’s WOD

Warm Up: 500 Meter Row 5 Minute Jump Rope Skill: Burgner / Thruster Karen For Time: 150 Wallball (20M/15F lbs) ADVANCE WOD BB Gymnastics 1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat 2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep

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