Specialty Classes

Yoga – 7:30pm – 8:30pm

Strength / Skillwork

Jump Rope Work

Max. Set of Double-Unders

Deadlift
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

Bench Press
8-8 / 5-3-1+ / 5
50-55% / 75-85-95% / 65%

Handstand Walk Practice

Handstand Walk
10′ – 10′ – 10′ – Max

WOD

None today

Elements

Burn 45

Each section will have its own score.

– SECTION 1 –
Perform 3 rounds on the Bike of:
– 2:00 Easy pace (Stay in green)
– 1:00 Good pace (Yellow)
– :30 Hard pace (Red)
– Rest :30 (Incl. on round 3)
Each calorie on bike is one rep

REST 1:00

– SECTION 2 –
6:00 AMRAP of:
– 6 Jumping Pull-ups (bar 6″ above head)
– 6 Push-ups
– 6 Bench Dips
– 6 Leg Lifts
– 6 Squats
Heart rate should be yellow through-out with possible spikes to red.
Record reps performed

REST 1:00

– SECTION 3 –
12:00 AMRAP of:
– 20 Cal. Row
– 20 Box Jumps 24/20″ (Step-ups is Rx)
Heart rate will be Y/R through-out

You can also do the sections in reverse order, but keep section 2 in the middle.