Monday
15 Minutes to build to a 10RM back squat
Pairs WOD –
EMOTM 1 Person must complete or workout is over: 5 strict Pull ups, 10 Burpees
For time
Clean & Press 30 (Grace)
Wall balls 150 (karen)
RX 60/35kg
Sc 50/25kg
Tuesday
Every 2mins for 12 Minutes
3 position Snatch
1 pockets, 1 knee, 1 floor
WOD
8-7-6-5-4-3-2-1
OH Squats
Toes to bar
RX 40/25kg
Wednesday

EMOTM x 16
Chest to bar pull up progressions building to Muscle ups
Handstand Progressions building to freestanding
WOD 1: For time
12 Muscle ups or Chest to bar pull ups
WOD 2
24 Box jumps
24 Burpees
24 Front rack lunges 40/25kg
Thursday
8 Miute to wram up to heavy working set.
5 rounds Every 2:30
Clean + jerk 5 x2+2(both cleans first) – Climbing
WOD 3 rounds for time
400m Run
15 Ring dips
50 Double unders
Friday:

15 minutes Skills
Butterfly pull ups / Kipping pull ups
5 Mins:
Hand stand press ups progressions
Then
Emotm for 6 Mins
4-6 HSPU
WOD – Benchmark
“Jackie”
For time:
Row 1,000 meters
50 x Thruster 20kg
30 Pull-ups
Saturday
10am Class
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating
Handstands on wall
5 Box Jumps
Strength
Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute amrap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am Class
Every 2 minutes for 16
3 reps x Weighted pull ups – Climbing weight
“Gator”
Eight rounds for time of:
Front squat, 5 reps
26 Ring push-ups
Rx 85/55kg
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Check out how full the 6:30am class was last week!