WOD:

Skill

• 3×5- Light thruster (for speed) **Apx. 40-60% 1rm**
• 3×3- Heavier thruster for load **Apx. 65-75% 1rm**

Met-Con
10 Rounds

• 10 Thruster 95/65
• 10 Push-ups

WOD:

Strength

Sumo Deadlift
20 minute clock

• 3- Lifts every 2 minutes for 10 Minutes **This is 10 sets of 3, use the first 5 sets to warm up. Use the second 5 sets to LIFT HEAVY!**

Met-Con

15 minute AMRAP

• 5- OHS (75/55)
• 7- Toes to bar
• 10- Sumo Deadlift  (135/95)

U.S.A.W WOD:

Power Snatch + Snatch

• 65% (of snatch) x 1+1 x 2
• 70% x 1+1 x 2
• 75% x 1+1 x 2

Power clean + power jerk

• 75% x 5 sets

3 Rounds – No Rest

• 400 m row
  
• 10 push press behind the neck

WOD:

Kettlebell Class w/ Coach Adam – 9-10am

• Come get your swing on.. This class is becoming super popular.. Join the party.

Open Gym – 10 -12pm..

Rules for Open Gym: (This will be monitored by Coach Adam, but you will be on your own)
You can come in and,

• Perform any WOD you missed from this PAST week
• Work on any skills or drills you want to work on. (Strength, Gymnastic, Etc)
  

You CAN NOT come in and,

• Program your own workout
  
• Take over Coach Adams time and try and get a free 1 on 1 session.
• Hang out and do nothing

9:00am – Body-fat checking and final measurements and pics for 90 day challenge
930am – WOD

The movements, time and type of workout will be randomly picked from a hat by the athletes in the class..

WOD:

• 2000m row
• Max – Rep Pull-ups

“Annie

50 – 40 – 30 – 20 – 10

• Double Under
• Sit-up

This is an update for everyone participating in the 90 day challenge:

During this first week we have (or will) present 5 WOD’s from Monday through Friday, as well as the 2K row and max pull up. [ Keep in mind your 1 rep max dead lift was incorporated into the “CF Total” WOD that was performed on Monday. Make sure to log that in your binders.]

Every participant must perform 3 of the 5 WOD’s this week, in addition to the 2K Row, 1RM Dead lift and Max Pull ups.  You can choose any 3 WOD’s, but you MUST have 3 WOD’s in addition to the 3 other benchmarks (Row / Dead lift / Pull-up).  These three WOD’s and three benchmark’s are then going to be re-tested during the halfway point and the end to track your progress. As such, you will perform your three selected WOD’s 2 more times.

If you don’t get a chance to complete the three WOD’s, you can make up whatever you missed on Sunday during our 2 hour open gym with Coach Adam.

Hope everyone is having a great start to the challenge.

If you would like help setting your goals, please don’t hesitate to ask one of the coaches or myself

WOD: Skill Turkish Get-Up (20min) Met-Con “Cindy” – Leaderboard 20min AMRAP

• 5 – Pull-ups
• 10 – Push-ups
• 15 – Squats

This is a 71# Turkish Get Up.. Executed with perfection. The T.G.U is one of the pillars of perfect strength..

WOD:

“Fight Gone Bad” 17min
1 minute of each movement, with a 1 minute rest for 3 rounds.

• Wallball (20/14)
• Sumo Deadlift HighPull (75/55)
• Box Jump 20″
• Push Press (75/55)
• Row (calories)

**Due to the nature of this workout were going to be going off in heats of 4-6.. Please help out by coaching an athlete through the WOD until its your turn. It is our goal to make sure ever athlete has a coach through this WOD**

USAW WOD: (be warmed up and ready to go by 8pm)

Lastly, Sandra will be available this Tuesday (1/10) at 6 o’clock in the evening, as well as this Saturday (1/14) at 9 in the morning to take body measurements and body fat calcs for anyone who has yet to have this done!

WOD:

21 – 15 – 9

• Power Clean (135/95)
• Ring Dips **Scale Push-ups**