Testing week
Its week 6 of our strength program so its time ads a gym to test all the new strength gains.
Also competitors this fridays WOD is the Scale the heights qualifier, so if you want to compete in this or just see how you compare to those athletes come in one Friday.

Monday
1RM Snatch
1RM Clean & jerk
Tuesday
Ring dips building to max weight for a single
Superset every 2 mins – 3 sets
Bentover Rows 10,
RDLs 10,
Benchmark WOD – Kelly
5 rounds
• Run 400 meters
• 30 box jump, 24 inch box
• 30 Wall ball shots, 20 pound ball
Wednesday
Power Snatch 1rm
Power Clean 1rm
WOD
Starting in waves of upto 6 athletes
Double unders – 2mins
OH lunge – 2mins
Burpee pull ups – 2mins
400m Run (score = 300-time in seconds)
Thursday
Military Press-Up to 75%xAMAP,
Back Squat-65%x5, 75%x3, 85%x1,
Chinups- 2×8-10
WOD Partners
For 16 Minutes
Partner A works even minutes,
Partner B works odd minutes
6 Push press 50/35kg
6 Toes to bar
SC Knees to chest  & 40/25kg
Friday
Butterfly skills coaching
Back Extensions-2-3×8-10,
Barbell Russian Twists-2×10,
Barbell Rollouts-2×15
Scale the heights qualifier 1
Saturday
10am Foundation class:
6 Minutes of double unders EMOTM 5 V-ups
Push press – Coach then built to 3 rep Max over 8 minutes
Front squats build to heavy 3 over 5 Minutes
WOD – 9 Min amrap
3 Pull ups
15 KB swings
100m run
11am Class
Hero WOD
“Rahoi“
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
 

Need to get flexy? check out our saturday yoga class