Weekend Schedule:
Saturday 8AM, 9AM, 10AM WODs (10AM on trial basis through April!)
Sunday 9:30AM Yoga, 11:00AM Open Gym
Weightlifting
Snatch Pull + Snatch (5-4-3-2-1-1-1)
E2MOM for 14′ (7 sets):
Set 1: 5 Snatches @ 50%
Set 2: 4 Snatches
Set 3: 3 Snatches
Set 4: 2 Snatches
Sets 5-7: 1 Snatch @ 90%+
Start at 50% for the set of 5 and building to singles at 90% or higher. Record heaviest successful single.
Leave 80% of heaviest successful weight on barbell for WOD, below
Conditioning
“Not April Fools”
2 Rounds for Time (15′ CAP):
50 Double-Unders
40 Wall Balls (20/14 to 10’/9′)
3 Squat Snatches (@80% of heaviest single from today)
Scaling:
-25 DUs or 100 SUs
-Wall Balls 14/10
Cool-Down
Couch Stretch, 2 mins/side