13 January 2018
SATURDAY SCHEDULE:
YOGA: 8:00 a.m. to 9:00 a.m.
UNLOADED WOD: 8:00 a.m. to 9:00 a.m.
WARRIOR WOD: 9:00 a.m. to 10:30 a.m.
CFK WOD: 10:30 a.m. and 11:30 a.m.
FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m.
UNLOADED WOD:
Running Clock, Complete with a Partner:
Minutes 0-10:
1600m Row
Max DB Clean and Jerk (Rx: 50/35; S: 45/25)
Minutes 10-13
Max Sit Ups
Minutes 13-20:
800m Row
Max DB Snatch
Minutes 20-23:
Max Sit Ups
Minutes 23-27:
400m Row
Max DB Thrusters
CORE: Plank-Nado
WARRIOR WOD:
A.
AMRAP: 2 Minutes
Max Rep Ring Muscle Ups
Rest 3 Minutes
AMRAP: 2 Minutes
Max Rep Back Squats (225/155)
Rest 3 Minutes
AMRAP: 2 Minutes
Max Rep Ring Muscle Ups
B.
5 RFT:
20 Box Jump Up and Overs (30/24′)
10 Strict HSPU
1 Legless Rope Climb
30 DUs
CFK WOD:
“Partner SSgt Grace”
For Time, Sets of 100 Clean and Jerks
Completed in Sets of 10 (Partners Alternate every 10 Reps)
Sets 1 & 2: A: Rx: 135/95; S: 115/80
Sets 3 & 4: Rx: 155/105-115; S: 135/95
Sets 5 & 6: Rx: 175/115-125; S: 155/105
Sets 7 & 8: Rx: 155/105-115; S: 135/95
Sets 9 & 10: Rx: 135/95; S: 115/80
