Specialty Classes

FTX Gold (55+) – 2:30pm

Strength / Skillwork

Back Squat
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

“Bodyweight”

3 Rounds for Time of:
8 Strict HSPU
10 Strict Ring Dips
12 Pistols
14 Push-ups
16 Strict Pull-ups
Check 4/28/2015 for first time ever done at FTX.
Rx+: As Written, Plus Cash-out: Take 3:00 to build up to your heaviest DB/KB weighted Pistol Squat. Must do the same weight with both legs. Subtract :01 for each pound of DB/KB.
Rx: Kipping allowed, Bar Dips allowed, Pistols to a 16″ Box
Scaled/Endurance: Double Rep counts w/ Modified movements. Shoulder P/U, Bench Dips, Air Squats, Kneeling Push-ups, Ring Rows.

Elements

Do the scaled version of the main WOD.