* New Classes starting June 6th HERE

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Calories Assault Bike

Movement 2 – 5-10 Burpee Box Jump Overs 24/20

Pick reps you can maintain for all 10 rounds.

WOD:

2) Front Squat: 7 reps Every 2:30 x 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/2/16 for loading.

3) Back Rack Box Step-ups: 10/side @ 20″ Every 3:00 x 3 sets

This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 10 reps on one leg before switching.

4) AQAP

10-8-6-4-2 Hang Power Cleans 185/135

4-8-12-16-20 Wall Balls 30/20

Extra Work:

5) 7 minute Up Ladder:

5 False Grip Ring Rows

10 Double-unders

For the Ring Rows feet should be on a 20″ box. Reps go 5+10, 10+20, 15+30.

6) Handstand Complex: 5-7 sets

1 Complex consists of 25ft Handstand Walk directly into 3-10 Strict Handstand Push-ups.

7) Strict Toes-to-bar: 5 sets of 6-10 reps

Rest 90-120 seconds between sets. Ideally use the stall bars.

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