WODS 06OCT – 10OCT

NOTE: This week we will be starting to post additional strength and gymnastics workouts that can be completed outside of class if you choose. Please understand that if a class is being conducted, you cannot be working on the additional programming. Members have the option to complete the strength work on the third floor in MacD, or in the box if there is extra time at the end of a class.

Monday

Class

  1. 5×5 Back Squat, across
  2. “Grace”
    1. 30 Clean & Jerks 135/95#

On Your Own

3x1000m Row, 3 min rest between

Tuesday

Class

  1. 15 min Choice Skill Work
  2.  “Heather”
    • 800 meter Run, then
    • 5 Rounds:
      • 12 C2B Pullups
      • 9 Squat Snatch 95/65#
      • 6 Strict HSPU
    • 800 meter Run
    • 20 Burpees

On Your Own

4 Rounds (NOT for time)

  • Max Unbroken Pullups
  • Max Reps Bench Press @ bodyweight

Goal is to hit 40 reps of each after all 4 rounds.

Wednesday

No Class – Practice Parade

On Your Own

  • 3×3 Back Squat, across
  • Establish 3 RM Deadlift

Thursday

Class

  1. 5×1 Hang Squat Snatch @ 80%
  2. 5 Rounds for Time
    1. 12 KBS 2pd/1.5pd
    2. 12 Toe-to-Bar
    3. 200 meter Run

On Your Own

  • 5×1 Front Squat @ 90%
  • 20 Muscle-Ups for Time (rest 90 sec every time you break)

Friday

No Class – Formal Parade

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