Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Thruster Skillwork

Shoulder Press
10-8-8-5-5-5-5
BB-50-65-85-85-85-85

WOD

5 Rounds of 15s On / 45s Off
– Thrusters 95/65# [135/95#]
– Pull-ups [Wt. Pull-ups 55/35#]
– Burpees

Switch exercises during each rest period.
Score = total reps

The Thruster weight shouldn’t be more than 70-80% for those that have been attending 3+ x per week and for more than 6 months. No more than 60% for beginners. Between 60-70% for everyone else.

Elements

5 Rounds of 15s On / 45s Off
– DB Thrusters 20/15s [30/20s]
– Ring Rows w/ arms perpendicular to rings at bottom [pull-ups]
– Burpees

Switch exercises during each rest period.
Score = total reps