WOD:SundOly(1MAR15)

9:30am: Oly Class

Oly class will be focusing on mobility for the clean & jerk. Then we will work on clean & jerk technique drills. For those of you doing the open WOD we will be working up to around 80% , for everyone else we will be working up to a max.

9:30am-noon: open gym and Open WOD

Every Sunday during the Open we will be having a donuts and coffee party for anyone participating in the Open whether your coming into workout, cheer on, or judge!!

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OPEN WOD 15.1

ANYBODY CAN DO THE WOD NOT JUST PEOPLE SIGNED UP FOR THE OPEN!

WOD:
5am, 6am, NO 9am(2hr delay), noon
Open heats
4:30-7:30

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Scaled:
15.1
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

15.1a
1-rep-max clean and jerk

WOD:Thursday(26FEB15)

Open* gym hours-
6am-7am
9am CANCELLED
4:30-7:30pm

6pm: OPEN ANNOUNCEMENT 15.1

Yoga-
6:30pm

Open Gym WOD:
Row 12 x 500m / 2 min easy

-Row twelve 500m pieces @ 80-90% effort. (Row for 2 minutes at light pressure between each 500.)

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work.

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WOD:Wednesday(25FEB15)

Pre WOD mobility (focus clean)

Work up to:
10RM touch ‘n’ go power clean
8RM touch ‘n’ go power clean
5RM touch ‘n’ go power clean
3RM touch ‘n’ go power clean
2RM touch ‘n’ go power clean
1RM power clean

Extra Credit
2,000m row

Oly Extra Credit
Work up to a 5RM front squat
4×5 @ 90% of 5RM

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