10-09-2017 to 10-14-2017

 WODs for the Week

  •  Monday’s a holiday but we’ll have classes mostly as scheduled – just no 5am. Sleep in and come to 10am instead!
  • We’re starting another 6-week lifting/strength cycle this week. Heather’s program did great things in the last cycle – so many PRs! We’re doing basically the same thing this time, but adding in a few other lifts as well.
  • Wednesday is another Festivus Games WOD – come cheer on Jay and Barak on Saturday down in Lacey! We’ll be carpooling – let me know if you want to go.

Monday 10-9-2017

Class Times: 5am – Cancelled for Holiday, 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Kenny)

Warm-up:

  • 500m Row
  • 2 x Frankensteins, side-shuffle, high knees, bear crawl

Strength:

  • Push press
  • 5 @ 40, 50, 60, 65, 65, 70%

WOD:

Buy in: 800m Run

  • 8 Deadlifts (95/65)
  • 7 Cleans (95/65)
  • 6 Snatches (95/65)
  • 8 Pull-Ups
  • 7 Chest-to-Bar Pull-Ups
  • 6 T2B
  • Then …
  • 6 Deadlifts
  • 5 Cleans
  • 4 Snatches
  • 6 Pull-Ups
  • 5 Chest-to-Bar Pull-Ups
  • 4 T2B
  • Then …
  • 4 Deadlifts
  • 3 Cleans
  • 2 Snatches
  • 4 Pull-Ups
  • 3 Chest-to-Bar Pull-Ups
  • 2 T2B

Buy out: 800m Run

 

Tuesday 10-10-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Angela), 6:30pm (Heather)

Warm-up:

  • Tabata in 8:00
  • Marios, Good mornings, Sit-ups, 3 Push-ups then plank 

Strength:

 WOD:

5 RFT

  • 5 GHD Sit ups
  • 60 Single Unders
  • 15 Box Jumps
  • 200m Run

 

Wednesday 10-11-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Angela)

Warm-up:

3 Rounds

  • 5 Perfect Push-ups
  • 10 Plate Squats
  • 2 gym-length Marios
  • Cactus Wall Stretch 1:00

Strength:

  • Clean & Jerk
  • 5 + 1 @ 40, 50, 60, 65, 70, 70%

Partner WOD:

4 Rounds for Time

  • 20 Dumbbell Reverse Lunges (10/leg) (35/20)
  • Partner Wheelbarrow Walk 7 yards (or 21 ‘steps’ on WB)
  • 20 Dumbbell Cleans
  • Partner Wheelbarrow Walk 7 yards

Divide work however you like

This is another Festivus Games WOD! Come out this weekend to cheer on Jay and Barak! Carpooling, anyone? It’s in Lacey. https://festivusgames.com/divisions/

 

Thursday 10-12-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Micki), 6:30pm (Micki)

Warm-up:

  • 10 Push-ups, 10 Sit-ups
  • 4 gym-lengths Bear Crawls
  • 10 Strict Pull-ups

Skill:

  • Rope Climb Progressions:
  • Jumping pull-ups, Rope lowers/pull-ups, knotted climb, stand/hold on rope, 1 pull up rope, full rope climb, full climb x 3, legless climb

WOD:

AMRAP in 15:00

  • 800m Row
  • 15 Wall Balls (20/14)
  • 2 Rope Climbs

 

Friday 10-13-2017
Class Times: 5am (Amanda), 10am (Micki), 4:30pm (Micki), 5:30pm (Heather)

Warm-up:

  • Run 400 or Row 500
  • 20 Plate Squats
  • PVC/shoulders

Strength:

  • Overhead Squat
  • 5 @ 40, 50, 60, 65, 70, 70%

WOD:

Part I:

AMRAP in 4:00

  • 20 OH Squats (85/55)
  • 50 Double-Unders

-rest 2:00

AMRAP in 4:00

  • 20 KBS (53/35)
  • 50 ft (1 length) Sled pull (90/45)

– rest 2:00

Part II:

Now do the reps you did on both sets of movements for time.

You may divide / group them however you like.

Score is each AMRAP, then time

 

Saturday 10-14-2017
Class Times: 8:45am Barbell Club (Angela/Kenny), 10am WOD (Angela)

Barbell Club:

  • Snatch complex. 40, 50, 55, 60, 65, 70%
  • 1 snatch pull, 1 snatch high pull, 1 power snatch, 1 full snatch, 1 OHS

 WOD:

EMOM in 16:00

  • Min 1: Ring dips
  • Min 2: Air Squats
  • Min 3: Burpees
  • Min 4: Power Snatches (95/65)

Work for 0:45, 0:15 to switch and write down reps

 

 

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