We are going to try something new!  I will be posting the entire week's programming on Sunday so you have an opportunity to plan your workouts.  Several of you are training for other events, and this will allow you to plan your outside training in a more succinct way.  We will try this for a few weeks and see how everyone feels.  If it isn't working, we will change back to posting just the next day's workout.

Announcement:  We will have a Happy Hour this Friday, August 5th at Olde Mother Brewery on Patrick Street!  We will start the official party around 6:45 (after the last class), but feel free to show up early!  We will be picking a charity for the Veggie Fundraiser!  If you have suggestions for the charity, but can't make the party, please email tia@odincrossfit.com.  

MONDAY:

Strength:  Back Squat

WOD:  

2 RFT

20 Thrusters (95/65)

20 Box Jump Overs (24/20)


TUESDAY:

3 RFT:

800m Run

30 OHS (95/65)

3 Rope Climbs

*Remember to bring appropriate rope climbing attire (long pants or socks) and shoes you are comfortable running in*


WEDNESDAY:

Strength:  Bench Press and Deadlift

*reps and % will be announced in class*

WOD:

AMRAP 8

10 Walking Lunges

8 Slam Balls (30/20)

6 Push Ups


THURSDAY:

WOD:

For Time

100 Wall Balls (20/14)

75 Burpees

50 Cal Row

25 TTB

*This is a perfect day to bring a friend!  Our amazing coaching staff will modify the workout appropriately for all levels.  If you plan on brining a friend, please email tia@odincrossfit.com.  Also, ask your friend to arrive at least 10 minutes early for paperwork.*


FRIDAY:

Skill:

EMOM6

2 Heavy Touch and Go Power Clean

WOD:

3 RFT

50 Double Unders

20 Ab Mat Sit Ups

15 Chest to Bar Pull Ups

10 Push Jerk (155/105) *from the ground*

DON'T FORGET ABOUT HAPPY HOUR!!


SATURDAY: Team Workout TBD


SUNDAY:  Strongman!

 


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