PERMISSION // 10|13|16

fall-break

strength | skill

Set 1: 3 reps @ 75-80%
Set 2:  2 reps @ 80-85%
Set 3: 1 rep @ 85-90%
Set 4: 3 reps @ 80-85%
Set 5: 2 reps @ 85-90%
Set 6: 1 rep @ 90-95%

  • Rest 90 sec between sets

 

wod | PERMISSION

Complete as many rounds as possible in 20 minutes of:
100 double-unders
100-ft. walking lunge

SLITHER // 8|25|16

Header.Barbell-Grip.02-960x332

strength | skill

Clean Grip Deadlift: 4 x 8-10.

Should be heavy.  Not enough that you fail before 8, but also not light enough that you could do more than 10 reps.

 

wod | SLITHER

Run 800 meters

100 push-ups

100-meter bear crawl

Run 800 meters

50 handstand push-ups

50-meter handstand walk

Run 800 meters

BOSSY // 6|30|16

4TH OF JULY WOD

REGULAR SCHEDULE EXCEPT FOR MONDAY THE 4TH. WEAR YOUR RED WHITE & BLUE AND GET YOUR SWEAT ON BEFORE YOUR BBQ.

strength | skill

Inverse Tabata forward barbell lunges #135 / #95

Inverse Tabata front squat #225 / #155

Inverse Tabata deadlift #305 / #215

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

 

wod | BOSSY

On the C2 rower:
Pull a sub-1:25/1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/1:40/500-m pace for as long as possible
Rest 3 minutes

Pull a sub-1:35/1:45/500-m pace for as long as possible
Rest 3 minutes

Pull a sub-1:30/1:40/500-m pace for as long as possible
Rest 3 minutes

Pull a sub-1:25/1:35/500-m pace for as long as possible

PAISLEY GRACE // 4|4|16

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Congrats to Shayne & Crystal on their sweet new baby girl Paisley Grace!

REMINDER – 5:15 & 6:00 classes ONLY today.

strength | skill

Front Squat:  In 15 min, build to your heaviest successful 5

wod | PAISLEY GRACE

on a 12 min clock, score is total reps.

1 min box jumps 30″

1 min SDHP #115 / #75

2 min box jumps

2 min SDHP

3 min box jumps

3 min SDHP