Specialty Classes
Yoga – 7:30pm-8:30pm
Strength / Skillwork
Deadlift
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%
WOD
5 Rounds for time of: (Cap 25:00)
- 10m Shuttle Run 10x (100m total)
- 10 DB Squat Clean Thrusters 30/20s
- 15 KBS 55/35#
- 10m Shuttle Run 10x (100m total)
Rest 2:00 between Rounds
Rx+ 50/35# DBs / 70/55# KB
KBS = American
Score is total time incl. rest periods
Each round should take you about 2 minutes not incl. the rest period. If you are significantly off from this, then go lighter on the weights.
Elements
5 Rounds for time of: (Cap 25:00)
- 10m Shuttle Run 10x (100m total)
- 15 DB Thrusters 20/15s
- 15 RKBS 55/35#
- 10m Shuttle Run 10x (100m total)
Rest 2:00 between Rounds
Rx+ 30/20# DBs / 70/55# KB
RKBS = Russian
Score is total time incl. rest periods
