WOD

Wednesday – 200108

ANNOUNCEMENTS WMCF Run Club – Starts up this Thursday evening @ 6:30pm Join Josh Ribera as he leads you in running and community! SWOD 4 sets of: Back Squat x 3 reps @ 55%, 60%, 65%, 70% then, 4 sets of: Single-arm DB/KB Rows x 5

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Tuesday – 200107

ANNOUNCEMENTS WMCF Run Club – Starts up this Thursday evening @ 6:30pm Join Josh Ribera as he leads you in running and community! SWOD Every minute on the minute for 10 minutes: Hang Power Clean x 5 reps – use same weight for all sets –

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Monday – 200106

  ANNOUNCEMENTS WMCF Run Club – Starts up this Thursday evening @ 6:30pm Join Josh Ribera as he leads you in running and community! SWOD Bench Press 5 reps @ 50% 5 reps @ 60% 4 reps @ 70% 6 reps @ 70% 8 reps @

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Friday – 200103

SWOD Every minute on the minute for 10 minutes, complete: 10/7 Calories on the Bike or Rower – rest 3 minutes – Every minute on the minute for 10 minutes, complete: 50m Sprint WOD For time: 30/21 Calorie Row 30 Alternating DB Snatch (50/35) 20/14

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Thursday – 200102

SWOD 1a) Back Squat 5 reps @ 50% 5 reps @ 60% 4 reps @ 70% 2 reps @ 80% 4 reps @ 70% 2 reps @ 80% 4 reps @ 70% 2 reps @ 80% 2a) DB Rear Laterals 4 x 25 reps WOD

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Tuesday – 191231

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD “New Year’s Eve WOD” For time: 31 Deadlifts [January] 28 Power Cleans [February] 31 Front Squats [March] 30 Push Presses [April] 31 Back Squats [May] 30 Push Jerks

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Monday – 191230

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY SWOD Every 2 minutes for 14 minutes (7 sets), complete: Snatch Balance + Overhead Squat – increase load as possible – WOD “2010 NW Regional Event 1” 3 rounds

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Saturday – 191228

Holiday Schedule Update: Tuesday, December 31st – NO EVENING CLASSES Wednesday, January 1st – 9am ONLY WOD Teams of 2, alternate complete rounds to complete 20 rounds total for time of: 4 Burpees over the bar 3 Deadlift 2 Power Cleans 1 Thruster Men –

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