W.O.D. Wednesday 2/7/18


W.O.D. Wednesday 2/7/18

Don’t forget about our BIG MOVE to our new location this weekend!  Here’s the rough agenda… but i’ll be releasing a more specific version the night before on the family page!

Friday night. No classes –  At current CFR from 5PM until completion – Dissemble all rigs, grab all equipment, office supplies, retail items, apparel, childcare room items and move to the bay doors to be loaded the next morning- if you have an impact drill for the rigs, feel to bring them.

Saturday. No classes –  9am until completion – Bring your truck and trailers and lets load EVERYTHING!  Supplement superstore will be there helping and provide some energy shots and snacks.  Once we get everything moved over to our new location and placed properly, feel free to hang out as the specialists will take over.  A landscape team, a team putting the rigs together, a cleaning team, and more.  More details later…

Sunday – No open gym – will be wrapping up any open ends for the build out

Monday – First day in the New BOX!  Business as usual!

Strength/Olympic Lifting – 12 minutes Power Snatch

*Coaches – allow athletes a few minutes to work up to these weights before starting.

On the Minute for 12 minutes complete… (3 Rounds)
Minute 1 – 3 Power Snatches @ 70% of 1 rep
Minute 2 – 2 Power Snatches @ 75%
Minute 3 – 1 Power Snatch @ 80%
Minute 4 – Rest

*If you do not know your 1 rep power snatch, please use the time that the coach gives you beforehand to work up to a weight for each of these that is challenging for each of those minutes

Conditioning WOD – 20 min cap

*Coaches please keep this workout in this order… therefore to accommodate rowers, send class in heats.  Consider waiting until at least 5 athletes are done with the row and starting up groups of 5 at a time on the closest minute to keep things moving, and continue feeding groups of athletes into mix.

For Time:
45 Calorie Row
60 Wall balls 30/20
75 Power Snatches 75/55

*Don’t drop bars with 10’s or less on them! #SaveTheTens


Post 4 scores. Weight used on each minute of snatch and time of workout!