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Deadlift 5×2@80%

Skill

EMOM 6

5 PULL UPS/C2B PULL UPS

WOD

3RFT

10 back rack lunges (as close to bodyweight aas possible)

30 kb swings 53/35#

10 deadlifts (same weight asthe lunges)

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BENCH PRESS

3×10@70%

Close grip 2×6@75%

Pause 1″ off chest 2×10@65%

SKILL

EMOM 6

2 STRICT MU +2 KIPPING MU

WOD

12 MIN AMRAP

30 foot handstand walk

2 legless rope climbs

200M RUN

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Bench 3×8-12@70%

Pause Bench 1″ off chest 3×10@65%

WOD

12 minute AMRAP

5 strict press @ 60%

10 t2b

200m run

 

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Squat 3×6 @ 60%

 

Pause squat 3×8-10@50%

 

SKILL

EMOM 8

Even 10 pistols

Odd 5 deficit strict hspu (men 45s/women 25s)

WOD

5-4-3-2-1 REPS

SQUAT CLEAN W/40DBL UNDERS BETWEEN SETS

(squat clean should get progressively heavier making the last ont challenging)

 

 

CORE : TABATA GHD SITUPS WEIGHTED

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Squat 3×6 @ 60%

Pause squat 3×8-10@50%

WOD:

5-4-3-2-1 reps

SQUAT CLEAN W/ 40 dbl unders between sets

(The squat cleans should get progressively heavier throughout the workout making the last one very challenging)

 

Core: Tabata med ball sit ups

 

Sunday Funday

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“A big mess”

30 pushups, 20 wallballs, 15 burpee box jumps x 2rds then

150m sandbag run, 5 tire flips x 2rds then

20 db snatches, 20 db split lunges x 2rds…..one rd right side the other rd left side

 

 

Saturday Team Wod

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Male/female pairs move through stations of:

500-meter row, partner completes 125 double-unders

(each)

50 deadlifts, partner holds barbell at the waist

(275 / 185 lb.)

50 toes-to-bars, partner hangs

 

Time cap: 21 minutes

 

 

Team Saturday

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40 wall balls, partner holds a squat in the bottom position. (air squat, chest up high!)

 

40 burpees, partner holds barbell loaded with 135/95

 

40 situps, partner holds a plank

 

40 dips – partner holds top of the dip position.

 

40 Pull ups, 45/25 plate above head.

 

rest 5  minutes

 

For time:

 

20 push ups

 

225/155 pound Deadlift, 30 reps

 

60 Box jumps, 30 inch box

 

200 Double-unders

 

Run 800 meters

 

Plans for Sunday! The sunday morning class is still on and then whomever wants to go on a hike to University Falls we will be leaving at 10am from the gym! Bring plenty of water, lunch and swimsuit if you want!

Its approximately 2.5 mile hike to the falls.

Take Hwy 49 east of Auburn to Georgetown. Turn left at the stop sign for Main Street. This will turn into Wentworth Springs road. About 14 miles east you will go through the tiny town of Quintette. The trail head is located across the street from the fire house. There is a yellow gate on the North side of the road for an old fire road. This is the trail head. Park on the street.