WODs 3.25.19 - 3.29.19 - Modified Schedule This Week

There is no circumstance of disability, gender, age, stature, weight or fitness level that reduces the need, safety or effectiveness of functional movement. - Greg Glassman

Due to spring break we will have a modified schedule this week.

Monday and Tuesday - Regular class schedule.

Wednesday - 5AM , 6AM, 8:30AM - Open gym, 5:30 PM

Thursday - 6AM - Open gym, 8:30 AM - Open gym, 5:30 PM - Open gym

Friday - 5AM and 6AM Class , 8:30 AM - Open gym , 4:30 PM Class

Monday

1.Power clean 5-3-3-1-1-1 reps.

2.Practice the L-sit for 10 minutes.

For the l-sits, you can do these on rings, 2 boxes, 2 benches, a chair with handles, paralletes, a bar dip station, or hanging from a pullup bar or rings.

3.Practice front and back scales for 10 minutes.

Front scale video . Back scale video

or Repeat 19.5 if you need it.

Tuesday

Find a 1RM Back Squat

Then

3 rounds for time:

Row 500 meters
15 strict pull-ups
30 push-ups

Wednesday

Run 400 Meters

50 Double Unders

Run 400 Meters

50 KB Swings 53/35

Run 400 Meters

50 WB Shots 20/14

Run 400 Meters

50 SDHP with KB

Thursday

3x3 - Strict Press

3x3 - Push Press

3x3 Push Jerk

Then

With a partner

Bike Calories 200 Calories

EMOM - Both partners do 5 burpees

Friday

EMOM - 8

2 Power Snatches - Start at about 50% and build

EMOM - 8

2 Deadlift - Start at about 50% and build

Then

10 Mins max distance inside the gym.

Carry something AHAP in bear hug position.

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