Monday(29Feb16)

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

No 4:30 class for OPEN judging 

WOD:

 Every 90secs for 5 rounds-

5 back squats @ 60-70% 

*focus on speed* 

For time: 

150 doubleunders 

Then 

3 rounds:

400m run/ 500m row

20 kettlebell snatches 35/53 (10L/10R) 

Then 

30 handstand push ups 

Extra Credit 

For time 

10 muscle ups 

Or

30 ring dips 

Saturday (27Feb16)

Open Gym: 9am-noon

Bench Press: 10:30-11:15am 

Team WOD: 11:15am 


Bench press:

Work up to a 5RM 


Team WOD

Teams of 2- 

Split reps whatever way you like-

2000 row 

60 pistols 

40 hang cleans 135/225 

20 muscle ups (20 pull ups & 20dips) 

Friday (26Feb16) 

WODtimes:5am, 6am, 9am, noon
16.1 Throwdown : 4:30-7:30pm

We will be judging at each class. However 4:30-7:30 we will be having a. “Throwdown” and running heats. Please come in EVEN if you are NOT doing the Open. Do the WOD and cheer on you fellow athletes. 
Workout 16.1 Variations
Rx’d

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 95 lb.

Women lunge 65 lb.

Scaled

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge

8 burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups
Men lunge 45 lb.

Women lunge 35 lb.
Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chin-over-bar pull-ups

Men lunge 65 lb.

Women lunge 45 lb.
*if you are NOT participating in the OPEN we ask that you sub 8 stationary lunges in place of the walking lunges. 

  

 

Friday (26Feb16) 

WODtimes:5am, 6am, 9am, noon
16.1 Throwdown : 4:30-7:30pm

We will be judging at each class. However 4:30-7:30 we will be having a. “Throwdown” and running heats. Please come in EVEN if you are NOT doing the Open. Do the WOD and cheer on you fellow athletes. 
Workout 16.1 Variations
Rx’d

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. overhead walking lunge
8 burpees

25-ft. overhead walking lunge

8 chest-to-bar pull-ups

Men lunge 95 lb.

Women lunge 65 lb.

Scaled

Complete as many rounds and reps as possible in 20 minutes of:

25-ft. front rack walking lunge

8 burpees

25-ft. front rack walking lunge

8 jumping chin-over-bar pull-ups
Men lunge 45 lb.

Women lunge 35 lb.
Masters

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge

8 burpees

25-ft. overhead walking lunge

8 chin-over-bar pull-ups

Men lunge 65 lb.

Women lunge 45 lb.
*if you are NOT participating in the OPEN we ask that you sub 8 stationary lunges in place of the walking lunges.