Monday
Deadlift skill work
“Street Fight”
25 min Partner AMRAP
1 does a full round while the other rests
12/9 cal row/bike
8 Deadlift 185/125
6L/6RSingle arm KB PP 53/35
32 dbl unders
Nutrition challenge benchmark wod. Should be light and fast! We will spend some time holding positions during the deadlift review as well as work on keeping the bar close for consecutive reps
Tuesday
| Strength/Skill:
Front Squats 5×2 @ 85% lat mobility |
| Metcon:
21-15-9 |
DB are now in the open. OHL will be a tough movement for a lot of you. We are going to spend some time in class today improving overhead position. This is where all the windmills, bar hangs, holds etc come in. Scale it so you can keep moving.
Wednesday
| Strength/Skill:
Overhead Squat 1 Rep Max |
| Metcon:
“Worse than Karen” |
This is a repeat from the beginning of the year. Time to see how far you have come. The rep range is set up to reward you if you can mentally push through the Wallballs. This is low skill, high mental toughness. This is a wod that most can do rx. You gotta tell yourself before that you’re gonna punch right through it. This should be an all out effort that really hurts:)
Thursday
| Strength/Skill:
Strict Press 3×6 @ 70% Muscle up progression |
| Metcon:
1000 Meter Row, then |
The open is on Friday and we don’t know what the wod will be. Thursday’s intensity will be a bit scaled back. The wods will be more endurance based and designed to not cause a ton of soreness so you can hit it hard Friday. We are going to keep adding skill sessions in class to try and improve gymnastics.
Friday
Open WOD-TBA
Remember, we are having a pot luck today at 4pm!
