Monday 02/17 - President's Day
Today, Monday 02/17 - 8:00am and 4:30pm only
Tomorrow - Tuesday - No 7 & 8am
Partner WOD - 6RFT
10 DL (225/155) - reps split evenly
20 synchro sit ups
30/24 cal row - reps split evenly
Friday 02/14
This Monday 02/17 - President’s Day - 8:00am and 4:30pm only
Strength Day
Part 1 - Every 2:00
7x5 Back Squats
@ 70-75% of 1RM
Part 2 - Every 90s x 8 Sets
Complex - 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk
Build
Thursday 02/13
No 8:00am class today - all other classes on
Body armor - Alt OTM X 12 mins (4RDS)
20 hollow tucks
:30 handstand hold
10 single leg glute bridges ea
WOD - For Time
150 DU (200 singles)
1200/1000m row
90 Wallballs
1200/1000m Row
150 DU
Wednesday 02/12
****5:15am class cancelled*****
All other classes will remain on - 8am, 4:30pm, 5:30pm & 6:30pm
Tomorrow - Thursday - no 7 & 8am
Strength - Ever 90s x 10 Sets
2 Snatch Grip DL
Build based off feel , not tap and go!
WOD - OTM x 10 mins
3 Power Snatch (135/95)
Max Lateral Burpees = (score)
Tuesday 02/11
No 8:00am class today - all other classes available
Body Armor - OTM x 12 mins
Min 1 - :20 side plank ea side
Min 2 - 10 Bentover barbell rows
Min 3 - 8-12 Ring Dips
WOD - For Time
500m Row
15 Box jump overs (24/20)
30 Pull ups
1000m Row
30 Pull ups
15 Box jump overs
500m Run