WOD

Wednesday, May 3rd

May 2, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Build to a heavy single
Jerk (from rack)

4 Rounds
:30 work/ :30 rest
Min 1: S2OH (155/105)
Min 2: Strict Pull-ups
Min 3: Hang Power Clean (155/105)
*Score = Total Reps

Extra Credit
3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 4 sets@70%
Clean Pull 2×3@90%, 2×3@95% of clean
3×8-12 Close Grip Bench
3×8-12 DB Chest Fly
3×20 GHD Sit-ups


Tuesday, May 2nd

May 1, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

9EMOM
Min 1: :40 or 10 Alternating Pistols
Min 2: :40 Pike to Hollow Body
Min 3: 3-5 Strict Deficit HSPUs
*HSPUs should be scale to a strict variation

Partner WOD

For Time
80/60 Cal Row
50 Burpee Box Jumps (30/24)
Run 1 Lap together
50 KB Swings (70/53)
Run 1 Lap together
50 TTB
Run 1 Lap together
80/60 Cal Row

Partners will work/rest except while running.


Monday, May 1st

April 30, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

For anyone wanting to work on their Olympic lifts there will be extra weightlifting in the “Extra Credit” for the next 2 months.

Front Squats
5-5-3-3-1-1-1

5 Rounds
9 Thrusters (95/65)
9 Pull-ups

Extra Credit
3-Position Snatch (floor, below knee, above knee) 60%, 65%, 4 sets@70%
Snatch Pull 2×3@90%, 2×3@95% of snatch
3×5-10 Bamboo OH Squats
3×30 Lying Alternating Toe Touch


Sunday, April 30th

April 29, 2017

Hours:
Coached WOD: 10am
Open Gym: 11am to 2pm

30AMRAP
50 DU’s
Run 1 Lap
30 Sit-ups
20 KB Swings (53/35)
10 Burpee to pull-up bar touch
(the bar must be above your standing reach)


Saturday, April 29th

April 28, 2017

Hours:
First Class – 7am
Last Class – 12pm

For Time:
20 Hanging Bear Complexes (95/65)

1 Complex = 5 Cycles of : 1 Hang Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Push Press
*Thrusters and Squat Cleans will not be allowed.

+If the bar is dropped or placed on the floor before all 5 cycles are complete then the complex must be restarted.
+Partners will only and must alternate after completing a full complex.
+Each person will complete 10 complexes.


Friday, April 28th

April 27, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Every 2mins for 7 sets (14mins)
Power Snatch + Hang Squat Snatch + OH Squat

2 Rounds
15 KB Swings (70/53)
200m Run
15 Box Jumps (24/20)
200m Run
15 Burpees


Thursday, April 27th

April 26, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

“Barbara”
5 Rounds
20 Pull-ups
30 HR Push-ups
40 Abmat Sit-ups
50 Air Squats
Rest 3mins between Rounds


Wednesday, April 26th

April 25, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Push Press
1RM

20EMOM
Min 1: :20 Row Sprint
Min 2: 5 High Box Jumps
Min 3: 3 T&G Power Cleans @~80% of max
Min 4: 5 Strict Deficit HSPUs


Tuesday, April 25th

April 24, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

9EMOM
Min 1: 1-2 Rope Climbs
Min 2: :40 Dead Bugs
Min 3: 3-5 Strict Deficit HSPUs

5 Rounds
500m Row
Run 1 Lap
50 DU’s


Monday, April 24th

April 23, 2017

**Notice** – There will be no dropping weight between 5am -7am until the floor is fixed. This includes open gym athletes too. In some cases the WOD may be changed for these classes.

Deadlifts
5×3 (building)

Partner WOD

15AMRAP
50 Wall Balls (20/14)
50 KB Swings (53/35)
50 Burpees

Athletes must run 100m every time a movement is broken or completed
Partners will switch when the movement is broken or finished
Breaking in the burpee is an obvious stoppage of movement.

Extra Credit
3×10/leg Split Squat
3×10 Hip Thrusts
100 MB Twists


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