Wednesday WOD

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Strength:

5 X 4 

Back Squats

*You may use racks. You may increase weight or stay the same across those 5 sets. Should be heavy*
Metcon:

15-12-9-12-15

Hanstand Push-ups

Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*

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Friday WOD

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Strength:

EMOTM X 8 minutes

6 Front Squats

*work up to a heavy weight you can maintain for all 8 minutes. You may use racks*

Metcon:

AMRAP X 12 minutes

8 Shoulder 2 Overhead (113/155)

20 Toes 2 Bar

*6 Rounds to Rx*

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Wednesday WOD

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Strength:

5 X 3 

Power Cleans

*5 sets of 3 heavy power cleans. These do not have to be unbroken but I don’t want any rest in between the 3 cleans, rest between sets*

Metcon:

9 Minute Ladder

1 Burpee

2 Dumbbell Snatch (55/70)

3 Overhead Squats (93/135)

*Through 18 Overhead Squats to Rx*

Make sure we get in and get going tomorrow for my classes. I have a little bit of work I want us to get done before we get going in the warm up. So try to be a little earlier so we can be sure to get through everything. Thanks!

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Saturday WOD

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Kelly will be running a 9, 10, 11 Saturday, I will be in Chicago for my level 2 training course. I will see you all Monday. Oh and also, next Sunday I will be starting a shoulder mobility program, I know I talked to a few of you about it and will have more details in the coming week, but for those of you that have poor shoulder range of motion, rounded shoulders, poor posture, whatever it may be this program should help. There are a series of assessments that we will conduct on Sunday and based on those tests you will be assigned a mobility routine to perform 6 days a week for 4 weeks. Each routine should only take 15-20 minutes and most can be done outside the gym. More info to come regarding times and if there are any questions please feel free to ask me next week. 

Metcon:

5 Rounds

6 Clean and Jerks (123/185)

15 Atomic Abs (25/45)

1 Minute Handstand Hold

*Make the Clean and Jerks moderate to heavy, closer to heavy side. For the handstand hold I just want a total of 1 minute each round, but try to hold it as long as possible, if you can hold it for the minute straight, do it! Make sure on the atomic abs that you start with that weight touching the ground behind your head and finishes locked out overhead. 20 minute cut-off*

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