Reminder – The gym is being rented out today for a private event. This will not effect the 6 and 7 am classes. Noon, 5 and 6 pm class will be abel to use the front restrooms for changing and the cubbies in the front but the interior of the gym will not be available during those classes. Thank you for your understanding. We will be doing a running WOD so classes will take place outside. THERE WILL BE NO LIFTING LABA ND NO OPEN FLOOR TODAY.
Press 1×5 at 40% 1RM
Press 1×5 at 50% 1RM
Press 1×3 at 60% 1RM
Press 1×3 at 70% 1RM
Press 1×3 at 80% 1RM
Press 1×3+ at 90% 1RM
Rest as needed between sets.
Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.
GP/Open WOD:
1 min max reps KB swing
rest 2 min
1 min max reps KB clean
rest 2 min
1 min max reps KB snatch
AHAP – same weight for each
switch hands at 30 for clean and snatch
Strength:
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×3+ at 90% 1RM
Rest as needed between sets.
Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.
GP WOD:
3 RFT:
400 M run
12 Hang power snatch 95/65
24 Wall ball 20/14 10’/9′
Open WOD:
3 RFT:
400 M run
12 Hang power snatch 115/85
24 Wall ball 20/14 10’/9′
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GP Wod
Team Nutts
For time:
10 HSPU (each)
15 Deadlifts, 185/135 (each)
25 Box Jumps 24/20 (each)
50 Pull-ups (split)
100 Wall Balls, 20/14 10’/9′ (split)
200 Double Unders (split)
Run, 45/35 plate, 400 m (together, sharing plate)
Open WOD
Nutts
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m
COMP WOD
0:00-10:00
Establish a 3 rep max Front Squat
10:00-15:00
Max rep Rope climb
20:00-40:00
Nutts
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m
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