Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Shoulder Press
10-8-5-5-3-1+
BB-50-65-75-85-95+%
The last set is max # of reps at 95% of 1 RM.

This is the final week of our 5-3-1 strength cycle. Do not use this rep scheme and percentages if you haven’t been following this strength cycle consistently over the past few weeks. Do 4 or 5 sets of 5 reps each instead.

WOD

4 Rounds for time (20:00 cap):
15 K2E
30 KBS 55/35#
400m Run

Rx+ – As written
Rx – Leg lifts and Russian KBS

500m Row is alternate to run and still Rx or Rx+.

Elements

4 Rounds for time (20:00 cap):
15 Leg Lifts
30 RKBS 30/20#
400m Run
——————
500m Row is alternate to run and still Rx or Rx+.