Muscle up Progression
Thursday WOD 
6 x 6 muscle up progression
15 minute AMRAP
5 dead lifts
1 power clean
2 press to overhead at % load/athletes discresion
10 GHD sit ups
that’s a lot of snatching
Tuesday WOD
9 x 2 Snatch Balance
9 x 2 Snatch Dead Lift
increasing load, begin DL immediately after balance set
AMRAPs until failure
1. 20 sec to complete 4 squat snatches 75/55
2. 20 sec to complete 8 ring dips
3. 20 sec to complete 10 hand release push ups
press, run & row
Monday WOD yeah!!!!!! back to normal schedule
5 x 5 push press
3 x 3 push press (go heavier)
5 rds
400M run
50 cal row
happy rest day :) or WOD
Matthew will be working on the bathrooms today (Sunday) and is having a wod break…. I’m excited to have things back to nornal next week. I missed everyone and hope you had a fun holiday break with friends and family. It’s time to get back to WODn
WOD:) 11am
8 rds of Tabata
*toes thru rings (ouch)
*80% max power cleans, max reps
cash out *** 2 cycles
4 attempts max double unders
10 ball slams after each attempt
Snatch this
Saturday WOD Matthew is back,,, yeah!!!!
5 rds * increasing weight on the bar each round*
250M row
250M run
1 set max rep of Snatches (failure begins next round)
Go Ahead Black Friday
Friday WOD 9am, 12, 6pm classes today
4 x 100m
sled pull race @ 90/50
then
5 OHS (75% 1rm) * 50 ghd sit ups
4 tire flips * 40 cal row
3 OHS * 30 hand release push ups
2 rope climbs * 20 strict pull ups
*******cash out*******
100 medball hand offs
Jana’s pick
The holiday weekend is here!!! The schedule is adjusted: Thursday 9am only,,,, Friday 9am, 12, 6pm,,, Saturday 9am & 12
Thursday WOD Filthy Fifty
50 box jumps
50 jumping pull ups
50 kbs
50 walking lunges
50 k2e
50 push press
50 back extensions
50 wall balls
50 burpees
50 double unders
No wonder she went into labor,, this is going to bring back memories
run Forrest run!!
Wedsnday WOD
1600 M run time trail
20 minute amrap
6 “hands touching” chin ups
16 “heel touching” squats
250M weighted run @ 20/14
sled pulls
Tuesday WOD
strength
6 x 3 Heavy Thrusters (athlete discretion)
4time
2k row
then
every 2 minutes for 6 intervals
complete
30 yard sled pull @ 100/50
5 skin the cats
squat, swing, row
Monday WOD
5 * 4 * 3 * 2
Heaviest Back Squat
then:
35 * 25* 15 * 10
Russian kbs @ 72/53
Ring rows