Tuesday

Strength-Week 4 (Deload)

Back Squat/Front Squat

5 x 40%

5 x 50%

5 x 60%

Metcon

Complete 3 rounds of:

400m run

21 Thrusters

12 Pull-ups

Saturday

"Team WOD Saturday"

(2 per team)

A)

Complete 7 rounds of:

5 pull-ups

7 push-ups

10 rotational squats hops

+

B)

Jumping Jacks

*1 partner compete A) as the other partner does B) then they rotate for 10 rounds

Wednesday

Metcon

30 Pull-ups

7 HSPU

20 Pull-ups

5 HSPU

10 Pull-ups

3 HSPU

10 Pull-ups

5 HSPU

20 Pull-ups

7 HSPU

30 Pull-ups

Tuesday

Katie scaling her handstand pushs

Strength-Week 2

Press/Push Press

3 x 70%

3 x 80%

3 x 90%*

*max reps

Metcon

"Partner"

21-15-9

Overhead Squat

Elbows to Knees (on the ground)

*one member completes OHS while other member does Elbows to Knees

Monday

UPDATED CLASS SCHEDULE

*All 8am classes are cancelled and moved to 10am

Metcon

Sumo Deadlift

10-9-8-7-6-5-4-3-2-1

Hang Power Clean

1-2-3-4-5-6-7-8-9-10

*after every EVEN round of the HPC run 200m

PNF Description-Hamstring
by Kelley Starrett

You can all do this to yourself using a belt or strap. Excellent technique to lengthen hamstrings.