Strength / Skillwork Back Squat (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) Class-wide WOD for time: (Multiply reps indicated by # of people in class) 50 Lunges (2ct) 25 Burpees 5 Rope Climbs 25 Indian Sit-ups 50 Hip/Back Extensions 500m Row Try to not scale any of the movements if possible. Instead have someone …

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Strength / Skillwork Bench Press (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) 5 rounds for time of: 4 Clean & Jerks  185/115# [225/155#] 6 C2B + 6 Ring Dips [6 Bar M/U] 40-ft. handstand walk w/ feet on wall [reg. handstand walk] The 40ft handstand walk along wall is sideways and will be 20ft …

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Strength / Skillwork Deadlift (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) 2 Rounds of time of: 15 Box Jumps 30/24″ [36/30″] 400m Run 15 Wall Balls 20/14# [30/20#] .75 Mile Bike Larger classes can stagger and/or switch to a Wall Ball -> Bike -> Box Jumps -> Run order. If weather is bad, then …

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Strength / Skillwork Snatch Balance (8-5-3-3) BB-50-65-85% Snatch (5-3-1-1-1) 65-75-85-95-PR Work on Squat Snatches unless there is a real good reason not to. WOD Metcon (Time) 30-20-10 for time of: (Cap 13:00) DB Thrusters 30/20# [35/25#] Hanging Leg Raises [T2B] Elements Metcon (Time) 3 Rounds for time: 30 Step-ups 24/20″ 30 Back Extensions 30 DB Thrusters 20/15# 30 Leg Raises 30 Singles Elements won’t …

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WOD 20:00 AMRAP Run 400m 15 Pull-ups [L Pull-ups] 15 Hip extensions Strength / Skillwork Snatch 5-5-3-3-3 This isn’t about going heavy, but finding a weight you can control well with good form for 3 reps. These really should be squat snatches if able.

STRENGTH / SKILL-WORK: Shoulder Press (8-8 / 5-5-5-5 / 5) BB-50% / 65-75-85-85% / 65% WOD METCON (No Measure) 3 Rounds of: [any order, choose your weights] 15 to 20 GHD Hip Ext. 8 DB Lat pull-overs 8 Wt’d Pistols (to a box as needed) 8 KB Top-Down Flyes ELEMENTS METCON (AMRAP – Rounds and Reps) 15:00 AMRAP 5 Leg Lifts 5 Curl-up …

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  Specialty Classes Today Yoga – 11:00am – 12:00pm Strength / Skillwork None today. Two WODs instead. WOD 12:00 AMRAP 36 Double-Unders 24 Sit-ups to a press with KB 15/10# 12 Burpee Box Jump overs 24/20″ Rx – Can do 100 singles instead. Rx+ – Must do D/Us and KB 25/15# Those with back issues, don’t do sit-ups to a …

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Specialty Classes Yoga – 10:30am – 11:30am Strength / Skillwork Deadlift 10-8-8-5-5-5-5 BB-50-65-85-85-85-85 WOD 10:00 AMRAP 10 HSPUs [Strict] 15 DB Ft. Rack Walking Lunges 30/20s [50/35s] Elements 20:00 AMRAP 10 Cal. Bike 10 Shoulder Push-ups [HSPUs] 20 Walking Lunges 15/10 KBs [25/20 KBs] Elements will only do 1-2 of the sets of 5 on the Deadlifts.

Warm-up In lieu of a regular warm-up today, start with Dolores. Then immediately do 12.1. Then rest 1 minute and do the FTX mini. “Dolores” Do 150 burpees for time “12.1” 7:00 AMRAP of burpees to a 6″ target FTX mini – 1 min. of burpees onto a 25# plate Strength / Skillwork Back Squat 10-8-8-5-5-5-5 BB-50-65-85-85-85-85 WOD 15:00 AMRAP …

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Strength / Skillwork Back Squat (8-8 / 3-3-3-3 / 3-3) BB – 50% / 65-75-85-90% / 65-65% WOD Metcon (Time) 5 rounds for time of: 400m Run 21 Deadlifts 135/95# [185/135#] Rx+ – [ ] Elements Metcon (Time) 4 rounds for time of: 400m Run And 1 of the following after each run. Rotate through them as desired: – 21 KB Deadlifts 70/55# …

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