We (Laura, Laura, Laura and Nathan) started on a project of cleaning our barbells. Now that we have the right tool, the job should go a little faster, but I imagine that it may still take a few weeks to get to them all. You will hopefully notice how smoothly they rotate after being cleaned. We started with the Bella bars first (of course), but will get to the men’s bars soon. Let me know if you can tell! Don’t say anything if you didn’t notice.

The wods we have after the strength wods this week are not super short! You may have to do faster warm-ups to get right at the strength wods so you will not run out of time on the metcon afterward.

MONDAY 6-12-17
Strength WOD: Back Squat
5 reps x 3 sets
10 Rounds each for time:
100 meter Sprint
90 second Rest

TUESDAY 6-13-17
10 Rounds of work in 1 minute:
3 Thrusters (185,135)
Shuttle Run
Max Chest-2-Bar Pull-ups
Rest 2 minutes

For time:
DB Hang Squat Cleans (50,35)
Handstand Push-ups

THURSDAY 6-15-17
6 Rounds for time:
25 Pull-ups
50' Front Rack Lunges (75,55)
25 Push-ups
50' Front Rack Lunges (75,55)

FRIDAY 6-16-17
Strength WOD: Shoulder Press
5 reps x 3 sets
"Annie on the Run"
For time:
Double Unders
1-400 meter Run (after each set of Sit-ups)

SATURDAY 6-17-17
Open Gym from 8 to 10am

Leave a Comment