Standard Class Tuesday
 Partner WOD:
20-minute EMOM:
5 thrusters (95/45)
5 burpees over the bar
*Each partner has one minute to finish the reps; while Partner A completes the reps, Partner B holds a plank at top of the push-up. If the partner holding a plank drops out, the partner performing the reps must wait until the plank is established again.  Switch every minute.

Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%

Gymnastic Strength:
Front uprise drill on boxes
3 hollow rocks followed by push on box to stand.
*maintain hollow body with straight legs, chest lifted up and open; should feel like your weight is pulling you forward, not.  If you finish with chest down, it’s an indication you need to drive heels harder.

GWOD: 2 rounds of:
15 pull-ups
10 toes-to-bar
10 windshield wipers
10 wide grip pull-ups
15s L-sit hold

WOD:
7 min AMRAP ascending ladder
2 front squats (135/75)
2 burpees over the bar
4 front squats
4 burpees over the bar
6 front squats
6 burpees over the bar
8 front squats
8 burpees over the part
Etc… until 7 minutes is up

 

Standard Class Thursday:
WOD:
7 rounds for time of:
10 Medicine Ball Cleans (20/14)
10 Push-ups

Barbell Strength:
Bench 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%

Gymnastic Strength:
Front uprise drill on bar
Accumulate 25 swings on the bar.
*maintain hollow body with straight legs; bring toes in line with shoulders

GWOD: straddle L-sit & push-up
2 rounds of:
15 push-ups
10 L-sit dips
15 elevated push-ups
10 oblique raises
15 diamond push-ups
15s straddle L-sit hold

WOD:
Complete as many rounds as possible in 9 mins of:
30 Double Unders
3 Hang Squat Snatches, 95/65 lbs

 

Friday:
Barbell Strength:
Deadlift 2-2-2-ME @ 70-80-85-90%
EMOM 12 minutes: 3 reps @ 70%

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