WOD Monday 1305120

***Schedule change for this week. (Due to Victoria Day and Regional Weekend)
Monday - 10AM and 4PM ONLY
Tuesday - Regular
Wednesday - NO 6AM
Thursday - Regular
Friday - 4:30, 5:30, 6:30PM ONLY.
Saturday - Cancelled.

If people are looking to attend Regionals our team will be competing at approximately 9AM and 1PM each day. I will post a more updated schedule once I have one.

CWOD:
Partner WOD
Regional Team Event 6 (or a variation)
*We can scale, or make this an individual workout if need be.

Partner A: 50 Double Unders then
Partner B: 50 Double Unders

A+B Complete 50 total handstand push ups
*One partner works, one partner static handstand hold

A+B Complete 50 total toes to bar
*One partner works, one static bar hang.

A+B Complete 50 shoulder to overhead (Medium)
*One partner works, one front rack hold.

A+B perform 90 feet of walking lunges with the barbell in the front rack.
*Both partners work simultaneously.

Open Gym Sunday

Open Gym 12:00-1:00PM

*Monday Holiday Hours
10AM and 4PM

*Saturday class cancelled due to Regionals.

Wod Saturday 130518

Class Team WOD
10:00AM
TBA

WOD Friday 130517

SWOD:
High Bar Back Squat - Heavy Single
+
50% AMRAP - who can get 30+ reps?

CWOD:
5 Rounds For Time (15 Minute Cap)
5 Clean and Jerk* (Medium/Heavy)
15 Pull Ups

Notes:
Nice and quick so you can start your long weekend early. The AMRAP squats will be more mental than physical. Ensure you're hitting proper depth each time. If you have to ask if you were low enough, you probably weren't.

Step outside of your comfort zone for the clean and jerks (*note these are ground to shoulder to overhead anyhow).

15 minute cap, any longer than that and you're missing the intensity of the workout. Scale the pull up reps accordingly to fit everything in the cap.

WOD Thursday 130516

CWOD:
"Filthy Fifty"
50 Box Jumps (24/20")
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35lbs)
50 Good Mornings (45/35lbs)
50 Wall Ball (20/14lb to 10ft)
50 Burpees
50 Double Unders