***Please write your name and score on the whiteboard*** if you don’t want to write your score at least write your name. Remind your friends in class. 55+ on the board for a majority of the week and I will head to Valor Friday for some new goodies.
Pre-order your flag shirts. The order sheet will remain out on the desk for one week only. Payments due at time of order.
This week is packed with work. You are more than welcome to do extra work and Weightlift but do it in back on the platforms or outside. Main floor is for regular classes.

Warm up- Starts at the top of the hour- stretch or work weaknesses if you are there early. If you’re there late-warm up and jump in where the rest of the class is
2 Rounds
10 Air squats with a 2 second pause at the bottom- Fix your squat now before you put a bar on your back
10 strict presses with an empty bar
10 strict pull ups or work your progression towards your pull up.

Strength- 10 after the hour
Back squats- been noticing that people are not paying attention to percentages (if you are new you or injured get a pass on this, we don’t know or shouldnt test your max if you just started or are injured)
Two warm up sets followed by
5,5,3,3,3+
60%,60%,70%,80%,90%

Wod- start at 10:35—
5 Rounds for time
15 wall balls
10 toes to bar
20 double unders

Extra Work- Sled March– what’s a sled march you ask? I’ll tell you. Load that sled up… 10 feet tall with weights if you have to… and push it. it should be heavy enough you can’t run with it.

Strength-
Deadlift
5,5,5,5,5+

Wod-
1600M row buy in (or Mile run)
Then 3 rounds for time
15 deadlifts 225/155
15 Wall Balls
15 Goblet squats- 70/55

Strength
power snatches-
work to a heavy 2
2,2,2,2,2,2,

Wod-

45 ghd sit ups (sub regular sit ups) if you havent done ghd sit ups in a wod before, just do regular sits ups and we can practice ghd after class.
30 Power snatches 95/65
100 doubles
30 power snatches 95/65
45 Ghd sit ups

warm up
Run 800
50 sit ups

Strength- Back squat
5,5,5,5,5+ same percentages all week

Wod
For Time:
40 Thrusters (95/65)
40 Bar Facing Burpees
30 Thrusters (95/65)
30 Bar Facing Burpees
* 15 min Time Cap *

Warm up-

Row 500m
25 empty bar strict presses
Strength
Strict press
5,5,5,5,5+ add 5 pounds to the number you were working with the last 4 weeks
5+ set is at 85%

Wod-

Week day team wod- Teams of 2
12 minute time cap Split work however you want.
Row 1500 (rx) or Row 1000 (scaled)
With remaining time perform power cleans SCORE IS TOTAL POUNDS MOVED, YOU AND YOU PARTNER DECIDE THE WEIGHT BUT YOU ONLY GET ONE BAR

Keep track of your reps and do the math at the end. if you and your partner choose 135 for the weight and do 100 cleans your score is 13500 pounds.
If you do 225 for 56 reps that 225 times 56=12,600

*pick a weight that you wont have to take breaks with.