Strength:
5×5 @ 90% of last week’s 5RM Deadlift
WOD:
3 Rounds, 90 Seconds @ each station:
Goblet Squats (70/53)
Box Jump Overs (24/20”)
Russian KB Swings (70/53)
Rest 90 Seconds between rounds
L4: Written
L3: 53/35
L2: 35/26, Push-ups …
Strength:
Movement review: Kipping and taps and pops
EVERYONE will perform 3 sets of 15 of Kipping Pullups. If easy, do C2B. NO BUTTERFLY (yet) Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping …
Strength:
5×5 @ 90% of last week’s 5RM Back Squat
WOD:
Five rounds for time of:
15 Push presses
50 Double-unders
L1: Blank Bar, 50 Single unders, bar can come from rack
L2: 65/45, 100 single unders ok, from the …
Reminder. NO 8:00am class at either location today. Closed for a staff meeting. Regular classes will be held at 9am, 10am (ATG), 11am, and Noon (Open Gym)
Strength:
4 sets of:
A1) 8-12 banded dips
A2) 20 secs in max …
Strength:
Push Press
4-4-4-4-4-4
In between sets
Accrue 40 back extensions
Accrue 40 zombie sit-ups or 20 GHDs
WOD:
2 Rounds: 1 min max effort:
Strength:
20 mins to warm up and find a 5RM Deadlift
Partner WOD:
“Farmer’s Carry Mile”
L1: 26/18 in each hand
L2: 35/26 in each hand
L3: 53/35 in each hand
L4: 70/53 in each hand
Partner A takes off …
Strength:
Strength:
Movement review: Chin-ups
EVERYONE will perform 3 sets of 15. If easy, do unbroken or C2B. If challenging to do strict, use a band. Rest as needed.
then EVERYONE will work their way through the pullup ladder…
Strength:
20 mins to warm up and find a 5RM Back Squat
WOD:
7 rounds for time of:
7 Power cleans (95/65)
7 Thrusters
7 Bar-facing burpees
L3: Written
L2: 75/55
L1: 55/35
Strength:
4 sets of:
A1) 6-8 Matador dips at a 22×2 tempo (use bands and stick to the tempo)
A2) 20 banded pull aparts
WOD:
4 Rounds
90 seconds, Max Effort Wallballs
10 OHS (155/105)
Rest 30 Seconds
Score is …
Ok, who you got?
Box jumps? In all of their high flying, loud stomping, power building “grace.”
-or-
Step ups? With their brute hard work, strength building, booty defining, “work”
Which one wins is honestly entirely up to you and …