* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class.

WOD:

1) Smolov Program – Week 10/Day 3 – Back Squat: 3 @ 65%, 3 @ 75%, 4 @ 85%, 4×5 @ 90%

Warm-up as needed. Rest as needed.

2) Smolov Jr. – Week 2/Day 4 – Bench Press: 10 x 3 @ 85% +5-10lbs

Warm-up as needed. Rest as needed.

3) 10 minutes EMOTM: Chest-to-bar Pull-ups

Work on Butterfly ideally, even if it means less reps. Treat this as a skill session.

4) AQAP:

800m Run

30 Shoulder-to-Overhead 135/95

30 Toes-to-bar

600m Run

30 Shoulder-to-Overhead 135/95

30 Toes-to-bar

400m Run

30 Shoulder-to-Overhead 135/95

30 Toes-to-bar

Focus on cycling the STOH, be efficient with the movement.

5) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, etc. for all work completed.

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