New Schedule (click for details)
NOON CLASS
We are going to test a noon class. It will only be available on Monday’s and Wednesdays unless demand is high enough to add other days. It starts this week!
WEIGHTLIFTING CLASS
We are adding a weightlifting class on Tuesdays and Thursdays at 7PM. This class will focus specifically on Olympic weightlifting and accessory lifts. It will be primarily technique work, but we will go heavy occasionally.
For now it is open to everyone at no extra charge. It will count against limited attendance memberships. Once demand is high enough it will become a more structured program, having specific start & end dates, requiring pre-registration.
OPEN
All scores have to be submitted on the Games website BEFORE 7PM MONDAY. If you fail to submit a score for any workout, your are essentially disqualified since none of your future scores would count. This cost the team a lot of spots last year. Post your scores to Friday’s Wodify whiteboard as well.
Some people have asked about 14.1 redo’s. For most people we will say no, but if you have the potential to help the team (top 3 men & women), we may allow it, case by case.
WOD
A) Front Squat: 5@60%, 4@70%, 4×3@80%
B) AMRAP in 10 min:
3 C2B Pullups
3 Thrusters (95/65)
3 Burpees Over Bar
6 C2B Pullups
6 Thrusters (95/65)
6 Burpees Over Bar
9 C2B Pullups
9 Thrusters (95/65)
9 Burpees Over Bar
…and so on, increasing the reps by 3 for 10 min.
COMP
A) Snatch High Pull x1 + Touch and Go Snatch x1 + Hang Snatch x1
4 sets @ 75%
Don’t put the bar down until set is complete
B) Front Squat: 5@60%, 4@70%, 4×3@80%
C1) Alternating weighted pistols 4×6 try to increase load each set
rest 90 sec
C2) Deadlift: 4×4 start w/ medium load and build to heavy set
rest 90 sec
D) AMRAP in 10 min (Perform and record with group class.)
3 C2B Pullups
3 Thrusters (95/65)
3 Burpees Over Bar
6 C2B Pullups
6 Thrusters (95/65)
6 Burpees Over Bar
9 C2B Pullups
9 Thrusters (95/65)
9 Burpees Over Bar
…and so on, increasing the reps by 3 for 10 min.