Tuesday November 6

November 5th, 2018
by:

Specialty Classes

Yoga – 7:30pm [We are starting an additional Yoga class on Thursday’s at 11am-12pm. Starts as of next Thursday, November 15.]

Strength / Skillwork

Narrow Grip Bench Press
5 – 5  – 5+ – 5 – 5
5 @ 65%
5 @ 75%
5+ @ 85%
2×5 @ 65%

Hands need to be shoulder width or inside the shoulders for the Narrow Grip Bench. Subtract 20-30#+ off your 1RM bench for these percentages.

WOD

4 Rounds:
:45 Toes to Ring
:30 Over Box Jumps or Step-overs
:45 Rope Climbs
:30 Over Box Jumps or Step-overs
:45 American KBS
:30 Rest

RX+: 70#/45# KB, 24″/20″ box
RX: 55#/35# KB, Knee height box, Hanging Leg raises from rings, Ground to standing 3x for 1 rep

Score each round separately. Keep track of total reps across all the movements in the entire round.
Go in any order on the Toes to ring, Rope Climbs, or KBS. Keep box jumps and rest in order.

Elements

4 Rounds:
:30 Over Box Jumps or Step-overs 12″
:45 Leg Lifts
:30 Over Box Jumps or Step-overs 12″
:45 Ring rows
:30 Over Box Jumps or Step-overs 12″
:45 Russian KBS 35#/25#
:30 Rest

speed-rings