Class will be split into 2 sections,
Bench Pressing and Rowing

in classes over 8 people half the class will bench first, half will row first

Bench Reps are as follows
10,9,8,7,6,5,4,3,2,1 Working toward a heavy single. keep adding weight, keep going on your single into you miss.

Rowing

Warm Up.
5 Minute Row
Overhead squat Therapy, against the rig https://www.youtube.com/watch?v=1X-MLCHNwEU
30 reps

13th session of 20 rep back squat
warm up with 2 sets of empty bar
three more working sets of 7-10 to build toward 20 reps
20 rep back squat, you have 15 mintues to finish warm up and 20 rep
Almost everybody comes in and says “i’m going to miss my back squats today” but almost everyone makes all 20. We are however getting to the point where we are really testing everyone limits. Do not be discouraged. If you miss your weight two times in a row, over the next 3 weeks (ONLY 3 WEEKS OF THIS LEFT!!!) we can always drops reps and do heavier sets of 10’s

***************This is a lot of volume in one day. The original wod called for 3 rounds. If you are up to it, go for it, but I would really suggest going just 2 rounds of the wod.
***************There is a 5k row tomorrow and bench press is the strength tomorrow if that helps at all with your decision to go 2 or 3 rounds.

-Review Deadlift
-review toes to bar progressions

Sunday Funday
Last two weeks to practice for Tampa Bay Games. Next sunday we will do the exact wods from the comp….  this is a little different. TEAMS OF 2

Wod 1- 10 Minutes- SPlit work however you want
30 Burpees
30 DB snatches
30 Pull ups

Wod 2- 8 minutes teams of 2

40 Deadlifts (Elite 315/205) (RX 225/155) (Int/Mas 185/135) (Novice 135/95)
40 Wall Balls (Elite/RX 30/20) (All others 20/14) Target Height: 10/9
40 Dumbbell Power Cleans (Elite 70/50) (RX/INT/Mas 50/35) (Novice 35/25)
40 Box Jumps (Elite/RX 30/24) (All others 24/20)
40 Dumbbell Thrusters

Wod 3- Teams of 2
3 Minutes max clean and jerk, split how ever you want.

8am Endurance-
Wod 1 Partners
20 rowing Intervals- 10 each 45 seconds work- 15 seconds transition time (move fast) to switch to your other partner

Wod 2-
10 Minutes
6 cal bike
100 meter run
Both do 2 burpees and switch spots

9am Mobility

10am
Teams of 3
150 Wall Balls
3 Sled pushes
150 Kettlbell swings
3 Sled pushes
150 Slam Balls
3 Sled pushes
1500 Meters on the rower
3 sled pushes
150 Squats with your kb
3 Sled pushes
150 Db snatches