Monday

0

Skill

Kipping hspu

Wod

5 deads

10 hspu

20 du

*deads are heavy

Sunday

0

15 min Cindy, rest 1 min, 100 du’s (3 m cap) rest 1 m, 3×10 front rack lunges (1 easy, 1 medium, 1 heavy set) 10 m cap

Open wod 14.5

0

Saturdays class will be open wod 14.5 so you can be judged during the morning.

There will be 4 heats on Saturday

1:00/1:30/2:00/2:30

We ask that everyone lends a hand If you are around to help judge others so we can run big heats.

Thank you

Cfs

Thursday

0

Strength

3×3 hang squat cleans

Wod

20 wall balls

20 hang power cleans @95/65

3 rds

Wednesday

0

Strength

Kipping hspu

Wod

21-15-9

Hspu

T2b

Kb swings

Then 50 pull ups after wod is done. Or 15 muscle ups

Tuesday

0

Tuesday wod

Skill (10-15min)

Snatch balance

Wod

Increasing ladder 3,6,9,12….

Thrusters

Bar over burpee

10 min

Monday

0

Strength

Snatch

5 heavy singles

Wod

6 jump over the box

12 alt db snatches

Amrap 5

1 min rest

Repeat

Congrats

0

Congrats to Marilyn and lee! They welcomed their new son Abel to the world!

sunday

0

3×20 back squats

wod
20 kb swings
15 burpees
10 front rack lunges
10 STO

5rds