Saturday (23Mar19)

Saturday (23Mar19)

Open Gym: 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the Team WOD please done before 11:15am

Open gym lift:

Bench Press

Work up to a 3RM bench press w/ a 2sec pause on the first rep

&

4×2 at the same weight w/ a pause on the first rep

4×6 DB floor press

4×6 DB push press

4×6 DB bent over rows

3×25 rings rows

Team WOD:

Happy B-Day Coach Nick

teams of 2:

4 rounds-

3 rope climbs

23 single arm KB swing right 53/70

23 single arm KB swing left 53/70

93 doubleunders

Then

4 rounds-

25 strict HSPUs

25 partner deadlift 275/315/355

Then

4 rounds-

3 rope climbs

23 single arm KB swing right 53/70

23 single arm KB swing left 53/70

93 doubleunders

(Split reps whatever way you like)

Thursday (21Mar19)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* 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.

Open Gym WOD:

6 rounds:

400m run/ 500m row/ .7mile bike

Rest = work

Or

Switch back and forth with a partner

Wednesday (20Mar19)

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

WOD:

Every 2mins for 5 rounds :

3 back squats @75-85%

(2sec pause on first rep)

For time:

100/75 cal bike/row

30 hang power snatches 75/115

10 muscle ups

(20min cap)

Extra Credit

For time:

1 mile run

Tuesday (19Mar19)

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

WOD:

10mins to work up to a

5RM push press (from the ground)

As many rounds as possible in 10 minutes of:

10 one arm KB/DB deadlift left 53/70

10 one arm KB/DB deadlift right 53/70

20 pistols alternating

30 doubleunders

Extra Credit

4 round NFT:

3-5 rounds NFT

15-20 GHD sit-ups

15-20 back extensions

30-60sec side plank each side

Monday(18Mar19)

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

WOD:

15mins to work up to a max

Enderton Front Squat Complex

•3sec pause

•double bounce

•front squat

AMRAP 7 mins

3 Thrusters 65/100

3 Chest to Bar Pullups

6 Thrusters 65/100

6 Chest to Bar Pullups

9 Thrusters 65/100

9 Chest to Bar Pullups

……

Up by 3 for each every round

Extra Credit

For time:

50 strict HSPUs

*5 min cap*

Scaled- less ROM, pike off box, seat KB press