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

 

 

 

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