Skill/Strength:
Every 1 min for 9 mins, alternating between
10 Alternating Dumbbell Squat Snatches 70/50lbs
15 GHD Sit-ups
5 Plate Wall Walks
Metcon:
10-8-6-4-2
Squat Clean 135/95lbs
Shoulder to Overhead 135/95lbs
Accessory Work:
Each for time
Run 4x350m
Mobility:
3 position banded shoulder stretch
2 min banded hip flexor stretch per side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
There are 9 past classes
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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james macco
7:00 @ 115#
Skill work: 50# db and scaled number of WW's ///// AW of ski erg and ab stuff.
8
0
Maria Onaindia
6:17 Rx
3 WWs to 35# plate, 15 GHDs, 40# SS first 2 rounds & 50# for final round
Stability work after
8
0
Molly Leiterman
9:30 Rx
3-4 plate ww w/ 25, 20# db squat snatch - my body does not understand these, full GHDs
Some upper body work
9
0