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Saturday WOD

Metcon:

AMRAP x 22 minutes

10 Dumbbell Ground to Overhead (35’s/55’s)

20 Back Squats (73/115)

30 Double-Unders

*@ least 5 Rounds to Rx*

Friday WOD

Strength:

EMOTM X 6 minutes

2 Squat Snatch every 30 seconds

Metcon:

“Open 13.2”

AMRAP X 10 minutes

5 Shoulder to Overhead (75/115)

10 Deadlifts (75/115)

15 Box Jumps (20/24)

*No Minimum rounds to Rx just do the prescribed weight and get as far as you can to Rx”

Thursday WOD

Metcon:

4 Rounds 

8 Clean and Jerks (113/165)

30 Wallballs (14/20 @ 9/10ft)

4 Rope Climbs

*20 minute cut-off*

Wednesday WOD

Strength:

EMOTM X 10 minutes

Odd- 20 second L-Hang

Even- 5 Overhead Squats (No Racks), AMRAP 10th minute

Metcon:

AMRAP X 8 minutes

10 Hang Power Snatch (63/95)

5 Burpees

15 Kettlebell Swings (35/55)

*@ least 4 Rounds to Rx*

Tuesday WOD

Metcon:

-Start with 100 Double-Unders-

30 Chest to Bar Pull-ups

40 Pistols

50 Deadlifts (153/225)

40 Pistols

30 Chest to Bar Pull-ups

-End with 100 Double-Unders-

*20 minute cut-off*

Monday WOD

Strength:

You are to Establish a “1-rep Max” for:

Barbell Complex

1 Squat Clean

1 Hang Squat Clean

4 Front Rack Lunges

2 Jerks

Metcon:

21-15-9

Front Squats (93/135)

Handstand Push-Ups

Atomic Sit-ups (25/45)

*12 minute cut-off*

AMRAP X 22 minutes

Metcon:

10 Dumbbel Ground to Overhead (35’s/55’s)

15 Back squats (73/115)

30 Double-Unders

*@ least 6 rounds to Rx*

Friday WOD

Strength:

EMOTM X 10 minutes

Odd-  4 Hang Power Snatch

Even- Max Toes to Bar

*Make the toes to bar scale as hard as you can and do as many as you can in one set without coming off the bar. Do not go past 50 seconds on the toes to bar*

4 Rounds

10 Overhead Squats (93/135)

10 Burpees Over the Bar

10 OAA Dumbbell Snatch

*10 minute cut-off*

Friday schedule

There will not be a 5:15am or a 330pm. All other classes are as scheduled, 9,10,12,430,530. Thanks! Sorry for any inconvenience  

WODsgiving Teams 

Team 1

Chris Shanley

Chad Kovash

Aleks Rat

Kim Swords

Team 2

Michael Keown

Ben Henson

Mary Ann Rice

Sydney Condon

Team 3

Lucas McEmery

Mike O.

April Young

Kelly Siska

Team 4

Mary McGrath 

Gertie Barron

Sarah Navarro

Christie Jones

Team 5

T Bland

Pat O’Fallon

Courtney Hicks

Haley Condon

Team 6

Sarah Shumway

Anne Lauterjung

Katie Bute

Kerri Ernat

Team 7

Perryman

Ryan

Amanda Hart

Larissa Alderman

Team 8

Trent Swords

Doug Shumway

Kat Duque

Julie Meagher

Team 9

Margo

Willow Stuedemann 

Tracy O’Fallon

Kelly Shanley