WOD:Tuesday(31MAR15)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD
Every 90secs for 7rounds
3pos. snatch*
(pocket/above knee/below knee)
*starting at 60% working up

Teams of 3:
For time-
10x100m sprint relay

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WOD:Monday(30MAR15)

WOD:
5am, 6am, 9am, noon,5:30pm, 6:30pm

Last chance Open judging :
4:30pm

WOD
Work up to a
1RM shoulder press
1RM push press
1RM jerk

7min AMRAP
5 deficit handstand push-ups*
10 alternating pistols
5 strict pull ups
*45&25s/2x45s plus abmat*

Extra Credit
Single arm KB press
3×10 each seem

Oly Extra Credit
Jerk dips
7×3 AHAP
Bent over rows
5×5 AHAP

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SundOly(29MAR15)

9:30am: Oly Class

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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WOD:Saturday(28MAR15)

Open gym:9am-noon

Bro-Sesh Saturday & Team WOD:11am

20mins to find
1RM bench press

20min AMRAP-
Teams of 2:
2-4-6-8-10-12-14-16-18……reps of:
Pistols alternating
100m run (does not increase)
Kettlebell swings 35/53

Partner A will do all the pistols then Partner B will run then Partner A swings. Next round Partner B will do all the pistols then Partner A runs, Partner B swings….

*sub for pistols is goblet squats*

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