Classes Start at 12pm. Schedule 5p, 6p, 7p

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Dexter Wishing for a Workout

 

 

 

The snow is keeping us at bay until 12pm tomorrow. We will be having classes at 12pm, 5pm, 6pm, and 7pm. 6pm will be Olympic Lifting class with yours truly at the helm.

 

WEDNESDAY

BASE

Strength: Front Squat
2×8
3×3
all heavy, all increasing

WOD: Each couplet is for max reps of 2nd movement
-2 minutes for each couplet, 1 minute rest between

a. 16 Lateral Burpees
Squat Clean, 135/95

b. 70 Double Unders
Pull-ups

c. 35 KB Swings, 53/35
Squat Clean, 135/95

d. Row 350m
Pull-ups

e. 5 Rope Climbs
Squat Clean, 135/95

 

PLUS

Strength: Front Squat
2×8
3×3
all heavy, all increasing

 

2. WOD: Each couplet is for max reps of 2nd movement
-2 minutes for each couplet, 1 minute rest between

a. 16 Lateral Burpees
Squat Clean, 135/95

b. 70 Double Unders
Pull-ups

c. 35 KB Swings, 53/35
Squat Clean, 135/95

d. Row 350m
Pull-ups

e. 5 Rope Climbs
Squat Clean, 135/95

 

SkWAT Team: Hip Extension
3×8, weighted
2×15 unweighted, AFAP

 

THE PROGRAM

– If you get to class early spend at least 10-15m on your hips, low back

1. Strength: Front Squat

2×8
3×3
all heavy, all increasing

 

2. WOD: Each couplet is for max reps of 2nd movement
-2 minutes for each couplet, 1 minute rest between

a. 16 Lateral Burpees
Squat Clean, 155/105

b. 70 Double Unders
Pull-ups

c. 35 KB Swings, 70/53
Squat Clean, 155/105

d. Row 350m
Pull-ups

e. 5 Rope Climbs
Squat Clean, 155/105

3. SkWAT Team: Hip Extension
3×8, weighted
2×15 unweighted, AFAP

Rest at least 30-45+ minutes

 

Session II

Weightlifting Class if able

1. Snatch drills

2. Snatch max work
-Post Class

3. Snatch grip push press
4×3