Monday 7/27

Back to our Regular Class Schedule! Thank you every one for your patients last week while we were away!

Fitness

A. Back Squat x 5 x 5 sets @ 70-75%;

No more than 90 sec rest b/t sets

B. EMOM x 10 min 

First 5 min - 5 strict press @ 75% max strict press

Last 5 min - 3 wall Walks (Focus on speed while maintaining a hollow body through the entire movement)

WOD

10 Min AMRAP

10 Pull ups or ring rows

15 wall balls, 20/14#

10 box Jumps w/ step down, 24/20"

Performance

A. Back Squat x 5 x 5 sets @ 77%; no more than 90 sec rest b/t sets

B. EMOM x 10 min

First 5 min - 5 strict Press @ 80%

Last 5 min - 5/3 strict HSPU

WOD

10 min AMRAP

6 CTB Pull ups

12 Wall Balls, 20/14#

12 Box Jump Overs, 24/20"

The Zone

A1. Goblet Squats x 10 reps x 3 sets

A2. Negative Pull ups x 3 at slowest possible decent x 3 sets

A3. Tuck up on rower seat slide x 15 x 3 sets

+

EMOM x 28 min

Min 1: 10 Cal Row

Min 2: 10 KB Deadlifts

Min 3: 5 Cal AB

Min 4: 10 burpees