Specialty Classes Pi—Yo – 1:30pm WOD 20:00 AMRAP 200m Run or Row 20 shoulder presses 75/45# 20 back extensions Each 10m of run or row is 1 rep. Elements 20:00 AMRAP 200m Run or Row 20 DB shoulder presses 20/15s [30/20s] 20 back extensions Each 10m of run or row is 1 rep. Strength / Skillwork (After WOD today) – …

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Specialty Classes Yoga – 4:30pm Strength / Skillwork 4 Rounds of 90s on / 30s off (Switch exercises each time): – Handstand walk or progressions there of – L-Sits on rings or progressions there of – Muscle-ups or progressions there of Thruster Skillwork Thrusters 1-1-1-1-1-1-1 (Elements will not do the weighted thrusters) WOD None today Elements 10:00 AMRAP Row 250m …

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Strength / Skillwork Overhead Squat (OHS) Skill Work 1:00 QL Roll and/or Stretch 1:00 Deep Calf Roll (below Gastroc) :20 Ankle ROM stretch (Posterior Tibialis Stretch) Band Mobilization, lateral/diagonal pulls in front of the chest and overhead 10 Banded Knee Squats 10 OHS with band overhead 10 Barbell OHS Add 10-30# for 5-10 more reps. Overhead Squat (15) Warm-up as needed. …

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WOD Wes (Time) Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24-in. box 3 cleans, 185 lb. Then, run 800 meters with a 25-lb. plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off …

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Strength / Skillwork Elements won’t do the Good Mornings. Sumo Deadlift (8-8 / 5-5-5-5) 50-60% / 70-75-85-85-85% Good Mornings (8-8-8) WOD AGOQ3-2017 (Time) 21-15-9 reps for time of: S2O 95/65# [135/95#] Pull-ups [C2B] Elements Metcon (Time) For time: 30 Jumping Jacks [Burpess] 20 DB S2O 25/15s [30/20s] 20 Ring Rows [Pull-ups] 10 DB S2O 25/15s [30/20s] 10 Ring Rows [Pull-ups] 20 DB S2O 25/15s …

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Specialty Classes Yoga – 11:00am Strength / Skillwork Snatch Skillwork Snatch Balance 3-3-3-3 50-60-75-90% Snatch 1-1-1-1-1 Squat snatch unless there’s a really good reason not to. WOD None today. You will spend the whole class working on the snatch or doing “Jerry”. Elements Jerry For time: 1 mile Run 2k Row 1 mile Run If the weather is bad, substitute …

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Specialty Classes Yoga – 10:30am Strength / Skillwork Dumbbell Strict Press 8-8 / 5-5-5-5 50-60% / 75-85-85-85% WOD 2 rounds for time: 10 Deadlifts 255/175# [315/225#] 20 HSPUs [4.5-in./3-in. deficit] 30 Front Squats 75/55 [95/65] Leave your EGO at the door. You do NOT have to do every WOD Rx, and definitely not Rx+. This is a hard WOD. Scale …

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Strength / Skillwork If you don’t know how to climb the rope or aren’t very good at it, then do the skill work. Otherwise do the Rope Climb AMRAP. Rope Climb Skill work Farmer carry, 1 lap (20-35#) 2 Ground to Standing Rope climbs From a Box: Foot lock in J-hook or Spanish wrap Stand and sit, 5x Do 1-2 …

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Strength / Skillwork Back Squat 8-8 / 5-3-3-1 / 3-3 BB – 50% / 65-80-90-PR% / 65-65% Do not use back racks without safety catches for back squats. WOD 5 rounds of the following: Row sub 1:45/2:00 [1:30/1:45] for as long as possible Rest 1:00 Then go run 400m in under 2:00/2:15 [1:45/2:00] Rest 1:00 (In inclement weather, do a …

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Good Friday 4/19/19 – No 5:30pm or 6:30pm Classes. All other classes as normal. Saturday 4/20/19 –   Family WOD from 10am-11am. All other classes as normal. WOD Metcon (Time) 10 Rounds for time of: (Cap 25:00) DB Lunge 10 yards (Dist. between 2 poles) 10 Burpees Any hold allowed on DBs as long as hands are holding handles of DBs …

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