Wednesday, 3-7-18

Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55   Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets.       :

Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Run 800m for time Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for 15 reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for 15 reps Clean and Jerk…

Strength – Bench Press 5-5-5-5 W.O.D. “Christine” 3 Rounds For Time Row 500m 12 Deadlift @ Bodyweight 21 Box Jumps 20″

For Time- (Just like 12 days…) 1- Deadlift @ 75% of 1 RM 2- Burpee Box Jump Overs 24″/20″ 3- DB Cleans 45/25 4- KB Snatch 53/35 5- med ball twists 20/14 6- HR Push Ups 7- Strict Pull Ups 8- Weighted sit Ups 45/25 90 D/U’s 1000m ROW

6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up

Saturday @11AM: Going away breakfast for Coach Nate and Jenn. Strength: Back Squat 8@60% 6@70% 6@80% 4@85% [email protected]% 10@50% *Not a typo* 6RFT: 12 Thruster 75/55 10 Front Rack Lunge 75/55 8 Power Snatch 75/55 *15 min time Cap