WOD Metcon (Time) For time complete the following chipper: 400m Run 500m Row 50 Burpees 50 RKBS [Rx: 55/35# American; Scaled: 35/26/18#] 50m Walking Lunges w/ DBs [Rx: 55/35# Overhead; Scaled: 35/20/10# any hold] 50m Bear Crawl [Rx: Handstand Walk] 50 Wall Ball 14/10# [RX: 20/14#] 500m Row 50 Back/Hip Extensions [Rx: w/20/14# Med Ball] 1000m Run Do not drop DBs. …

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Yoga: 8:00 – 9:00 am Open Gym: 9:00 – 10:00 am Half-Murph: Weighted 1/2 Mile Run, then 150 Air Squats, then 100 Push-ups, then 50 Pull-ups, and ending with another Weighted 1/2 Mile Run  

Strength / Skillwork Olympic Snatch Skillwork Snatch Grip Deadlift 8-5-5-3-3 50-65-75-85-90% Snatch 8-5-3-3 / 1-1-1-1-1 BB-50-65-80 / 90-95-PR-PR-PR To have time for WOD, you’ll probably skip sets of 1. Those really focusing on developing their Snatch today will probably need to skip the WOD. WOD To really work on Snatch, you may have to skip WOD. If you want to …

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Yoga – 10:00 am Strength / Skillwork None today WOD Lumberjack 20 For Time 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (70/55#) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) 400 meter Run 20 Dumbbell Squat Cleans (45/35 …

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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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