Specialty Classes

Yoga – 7:30pm
Note: We are starting up an additional Yoga class on Thursdays at 11am-12pm!

Strength / Skillwork

Dumbbell Strict Press
3-3-3-3+-5-5
1×3 @ 60%
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
2×5 @ 70%

Enter in the combined weight of the Dumbbells. For example, if you use 2 30# DBs, enter it in as 60#.

WOD

5 Rounds for Reps:
8 Hang Clean
2:00 Jump Rope
Rest 2:00

RX+: start @ 135/95# (add 10# per round)
Rx: Start @ 95/65# (add 5# per round)

Record all Hang cleans done in unbroken sets of 8. If you drop the BB after 6 reps that round doesn’t count. Stop for that round once you drop BB. Pick a level (starting weight) where you know for sure you can do the first 3 rounds unbroken. If you fail on the 4th round, you may try to repeat the same weight on the 5th round.
Score = 80 per unbroken round. Add in your best round of jump rope to the final score. D/U = 1, Singles = 1/4. So if you got 4 rounds of unbroken Hang Cleans and 70 D/Us on your best round, then your score would be 390.

Elements

3 AMRAPs:
5:00 of: (30 reps per round)
5 MBSC, 30/20#
25 Singles

5:00 of: (25 reps per round)
10 Push-ups
15 Cal Row

5:00 of: (20 reps per round)
10 Flutter Kicks (2ct)
10 Cal Bike
Score = total reps in all 3 AMRAPs.