Saturday Class Schedule:
730 am Competitor’s Class
9 am Open Gym and On-Ramp Class
10 am Olympic Weightlifting
Competitor’s Class Schedule:
Box will open at 715 am
730 – 750 am Warm-up
750 – 812 am WOD 1
812 – 832 am Rest
832 – 845 am WOD 2 (partner)
WOD 1 (22 min time cap)
3 Rounds for time of:
35 Double unders
28 Wallball, 20#/14#
21 Pull-ups
14 Overhead squats, 95#/65#
7 Power Cleans, 225#/135#
REST 20 min
WOD 2 (partner)
12 min running clock:
600 meter relay sprint buy in
- each athlete sprints 300 meters
Remaining time AMRAP:
6 Muscle-ups
9 Handstand push-ups
12 Squat Clean Thrusters, 155#/105#
- rules and standards briefing prior to WOD
Olympic Weightlifting:
7 x 1 Snatch from blocks (lap)
7 x 1 Clean from blocks (lap)
- working up off feel
Overhead squat
1 x 5 (70%)
1 x 4 (80%)
1 x 3 (85%)
1 x 3 (90%)
