WODs for Thursday and Friday. Move Schedule Reminder.May 7, 2015
4×5 Shoulder Press for total load
3×5 Push Press for load
Work- 3 RFT 15 reps Wallballs, Box Jumps, Power Snatches @ 95/65, OTB Burpees
3x 8-12 PVC Cobras
Work- 2 rounds for reps 3 Minutes per Action A) Heavy Rope B) Rope Climb C) Air Squats. Running clock. 3 Minutes rest between rounds. Score actions separately.
Work- 10 to 1 Hang squat Snatches @ 115/80. 1 rope climb between each round. 5 Burpee Penalty per dropped bar.
4×3 For Peak: Squat and Shoulder Press
Accessory- Double Dumbell Row (pullups). 3 attempts at a heavy SP single. Rear Leg Elevated Lunges (Squat).
REMINDER, the last training session on Friday is the 1 pm, After which I’m running a few last minute errands to prepare for the exodus to CFCB 3.0. Gladly accepting all help starting at 5pm with a hard stop at 8pm no matter what. Food and beer on site.
No Open Gym this weekend. Move continues Saturday at 10 am. Projecting a 1 pm conclusion and more food and beer.
I aim to make the move as fun as moving can be, you are under no obligation to stay any longer than you damn well feel like. All hands are useful and any time is appreciated.