Class Schedule
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WODS

8/25/14 Monday

Performance A. 
Every 2 minutes, for 16 minutes (8 sets): Halting Clean Deadlift + Hang Power Clean + Front Squat *Build as you go   B. 
Every 2 minutes, for 10 minutes (5 sets): Halting Clean Deadlift + Squat Clean…

8/23/14 Saturday

Performance In teams of four, complete as many reps as possible of the following circuit in 30 minutes: 400 Meter Run Box Jump Overs Burpee Pull-Ups Wall Climbs + Mystery modality *At the end of the 30 min Cap each…

8/22/14 Friday

Performance A1. Romanian Deadlift @ 3011;  6-8 reps x 5 sets,
rest 60sec A2. 
Dumbbell External Rotations @ 2020; 8-10/arm, rest 60sec   B. 
Two rounds for time of: 500 Meter Row 20 Hand-Release Push-Up 30 Kettlebell Swings (24/16kg) 400 Meter…

8/21/14 Thursday

Performance A.  Shoulder Press @ 20X1; 2-3 reps x 6 sets,
rest 2-3min *Use this time to work on hip mobility and glute activation   B. 
Five rounds for time of: 10 Push Press (115/75) 30 Double-Unders   Competition Wod will…

8/20/14 Wednesday

Performance A1. Weighted Pull-Ups @21X0; 2-4 reps x 5 sets, 
rest 60sec A2. 
L-Sit from bars/rings; 30-60 second hold x 5 sets, rest 60 sec *
if you cannot do this consecutively, accumulate the time   B. 
AMRAP in 5 minutes…

8/19/14 Tuesday

Performance A. Take 15min and build to  tough 5 reps on the bench B. 10 rounds for time, of: 4 Box Jumps (30/24″”) 6 Russian KBS (Heavy) 8 Hand Release Push-Ups   Competition wod will be posted at gym

8/18/14 Monday

Performance Five sets for times: 10 Alternating DB Snatch + 2 Lunge Steps w/DB Overhead 15 Pull-Ups Run 400 Meters – Rest 3 minutes between sets (beginners rest 4min)   *Record times for each set   Competition Wod will be…

8/16/14 Saturday

Performance For time: Row 1000 Meter 30 Pull-Ups 40 Burpees 50 Wall Balls 800 Meter Run   Competition Wod will be posted at gym

8/15/14 Friday

Performance In teams of three, complete five rounds each for time of: 300 Meter Run 20 Goblet Carry Walking Lunges 5 Wall Climbs *Each team member will start at a different station and may not rotate to the next station…

8/15/14 Thursday

Performance A. 
Take 15 minutes to build to three heavy reps of Deadlift….not a 3RM B. 
For time: 15 Deadlifts (using 75% of today’s heavy triple) 30 Hand-Release Push-Ups Run 800 Meters 10 Deadlifts 20 Hand-Release Push-Ups Run 400 Meters…

8/13/14 Wednesday

Performance A. 
Take 15 minutes to build to a heavy Split Jerk B. 
AMRAP in 5 minutes of: 5 Burpees 5 Pull-Ups 
(Chest-to-Bar Pull for advanced) + Rest 5min + AMRAP in 5 minutes of: 6 Dips
 (Rings for advanced)…

8/12/14 Tuesday

Performance A. 
Take 15 minutes and build to today’s 1RM Clean B. 
Three sets for max reps: 1min AMRAP Ground to Overhead (135/95), Rest 2 minutes   Competition Wod will be posted at gym

8/11/14 Monday

Performance A1. Bulgarian Split Squat; 8-12 reps x 4 sets, 
Rest 30sec A2. 60 second Handstand Hold
or
Wall Climbs x 5 reps
or
Handstand Push-Ups x Max Reps,
Rest 2 minutes B1. Snatch-Grip Romanian Deadlift @ 3010; 6-8 x 4 sets, rest 30sec B2.…

8/9/14 Saturday

Performance “Golf” *Scored like Golf…Lowest Score wins PART 1: In teams of two: 2K Row Race -First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row. -Remaining teams get 1 pt for…

8/8/14 Friday

Performance A1. Push Press; 3-5 reps x 4 sets, 
Rest 90sec A2. Weighted Pull-Ups; 3-5 reps x 4 sets, 
Rest 90sec B. 
600 Meter Partnered Farmer’s Carry *Teams of two must move as much weight as possible 600 meters in…

8/7/14 Thursday

Performance AMRAP in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes x 5 sets   Competition Wod will be posted at gym

8/6/14 Wednesday

Performance Five sets of: Back Squat x 10 reps @ 30X0 Rest 30 seconds Single Arm Dumbbell Rows x 10 reps each arm @ 2111 Rest 30 seconds Heavy Kettlebell Swings x 10 reps Rest 30 seconds Dumbbell Shoulder Press…

8/5/14 Tuesday

Performance A. 
Take 15 minutes to build to a heavy Power Clean B. 
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean (Example…