Meat Share Drop off at 9:30a. Pick your meat up by 1p.
8a – Team WOD
9a – Powerlifting & SWOD (see below for programming)
10a – Team WOD
11a – Lift Shit / Drop Shit
12p – Lift Shit / Drop Shit
** The 11a & 12p classes will be lead by Coach Noal & Coach Jenny and will focus on testing out a 1 Rep Max on the Snatch or Jerk. Technique, warm ups and skill work included. If you do not want to find a heavy 1 you can also (and are encouraged) to just come in and work on the movement.
Team WOD Programming
WOD #1 – 10m
Station 1 – Snatch Grip Deadlift Hold (185 / 115)
Station 2 – Wall Balls (20/14)
Station 3 – Med Ball Ab Mats (10/6)
WOD #2 – 10m
Station 1 – Wall Sit Plate Hold (45/25)
Station 2 – Hang Power Clean (115/75)
Station 3 – Med Ball Ab Mats (10/6)
WOD #3 – 10m
Station 1 – Ring Dip Hold or Box Dip Hold (feet not touching the floor)
Station 2 – Double DB Push Press (55/35)
Station 3 – Med Ball Ab Mats (10/6)
Powerlifting Programming
Part 1 – Back Squat 5 x 5 cont’d
* 4 Sets of 5 reps to warm up, then 5 sets of 5.
* Add 5 – 10lbs from last attempt. If this is your first time, then start at 65% of your 1 Rep Max
SWOD – 30 sec on 30 sec off for 6 rounds
Seated Shoulder Press w/ DBs (use weight as needed)
Jumping Lunges w/ Med Ball (20/14)
Bench Press or Floor Press (65 – 75% of BW)
Banded Good Mornings
Finishing Move – 75 Med Ball (20/14) Ab Mats on the turf. No time, no race, just abs.