SATURDAY

WOD

Teams of 2:
For Time
60 Assault Bike Calories
60 Pull-ups
60 Thrusters (95/65)
60 Burpee Box Jump Overs (24/20)
60 Thrusters
60 Pull-ups
1200 m Run
*each person is responsible for half the reps of each movement

FRIDAY

WOD

Skill:
-Handstand Push Up
-Dumbbell Snatch

MetCon:
For Time:
3 rounds of:
20 Deadlifts (185/135)
10 Handstand Push-ups
-then-
2 rounds of:
30 One Arm Dumbbell Snatch (Alt.) (50/35)
20 Calorie Row
-then-
3 rounds of:
40 Double Unders
30 AbMat Sit-ups

(Rest 2:00 between each couplet)

THURSDAY

Open Gym
5:30 AM-7:00 AM
9:30 AM-10:30 AM
3:30 PM-6:30 PM
(No other classes on Thursdays)

 *The WOD for Fridays will be posted at the box on Thursdays for those that cannot make classes on Fridays
**For those that cannot make it on the weekends, you can use open gym time to do a workout and/or work on skills

TUESDAY

WOD

Strength:
Split Jerk
20 Minutes to find a 1 rep max

MetCon:
14 Minute AMRAP
5 Ring Dips
10 Box Jumps (24/20)
15 Hand Release Push-Ups
20 Russian Kettlebell Swings (53/35)

MONDAY

WOD

MetCon/Strength (with a running clock):

“Grace Goes for a Run”
For Time
30 Clean & Jerks (155/105)
*200 m run every time the bar is put down (not touch & go)

-Then-

For Time
1,000 m Row Time Trial
(To be done after Grace Goes for a Run)

-Then-

5:00 to find max weighted strict pull up
2:00 rest
5:00 EMOM of:
3-8 Pull Ups (30% of max weighted strict pull up)

SUNDAY

WOD

Skill:
EMOM x 8
5 Handstand Push Ups

MetCon:
5 rounds for time of:
15 Sumo Deadlift High-pulls (95/65)
40 m Farmer Carry (53/35 lbs)
10 Front Rack Lunges (95/65)
20 m Farmer Carry (53/35)

FRIDAY

WOD

Strength:
Every 2:00 x 5
1 Snatch + 1 Hang Snatch (ak) + 1 Overhead Squat
Build to a heavy/max complex

MetCon:
20 Minute EMOM (alt.)
-2 Rope Climbs (15′)
-20 Assault Bike Calories
-10 Clean & Jerks (135/95)
-50 Double Unders