Specialty Classes

Yoga – 7:30pm

Strength / Skillwork

Back Squat
5-5-5
10 @ BB
10 @ 40%
5 @ 50%
5 @ 60%
5 @ 75%
5 @ heavy
2×5 @ 80% of today’s heavy set

With this strength cycle you’ll want to work up to a heavy set of 5. That set should be right around your 5RM. Then you will scale off of that and do 2 working sets at 80%. Ensure really good form and range of motion on those working sets.

WOD

1:00on/:30off, 3x Through (17:30 Total)
Rotate Through the Movements, i.e. switch exercises during each rest.

– 1-arm Russian KBS
– Figure 8 w/uppercut
– 1-arm Snatches from the hang
– Goblet Squats

*Alternate arms every single rep for each movement*
Score = Total Reps
Rx+: 55#/35#
Rx: 35#/25#
Scaled: 20#/15#

Elements

No separate WOD today