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Friday WOD

Friday (W)

Wendler Overhead Press

Week 1 

5 @ 65% of training max

5@ 75% of training max

5+ @ 85% of training max

then,

For time

100 Thrusters (95/65)

Three burpees at the top of every minute 

Thursday WOD

Thursday (MG)

Skill: Snatch Pull Complex

Floor to knee,

Floor to mid-thigh,

Floor to pockets,

Hi-pull from pockets (jump and shrug shoulders up and back, no arm pull)

Work this complex for 15-20 minutes focussing on hitting correct positions as opposed to load lifted. Increase the load as needed. 

then,

EMOM for 12 minutes

Run 200 m

3 Box Jumps (use a high box)

Wednesday WOD

Wednesday (MGW) Courtesy of HQ

Complete as many rounds as possible in 10 minutes of:

10 triple-unders
Russian Kettlebell swings, 15 reps (53/35) 
20 walking lunges

The incorporation of triple-unders is to train a skill with which we are not very familiar/comfortable. For those that have difficulty completing double-unders then they should substitute them in place of the triples.

Women’s Self Defense Class 10/25

BAD Flyer

Tuesday WOD

Tuesday (GW) Courtesy of CrossFit Amundson

For Time:

7 Hang Power Cleans (155/105)
50 Squats
30 Push-ups
10  Pull-ups

Rest 3 minutes

5 Hang Power Cleans (155/105)
35 Squats
20 Push-ups
7 Pull-ups

Rest 3 minutes,

3 Hang Power Cleans (155/105)
20 Squats
10 Push-ups
5  Pull-ups

Keep track of each individual round

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