* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

Pre Class:

1) Run:

6 x 800m No Rest Between Intervals

First interval should be slow/easy, then from there the goal is to chop of 10 seconds of your interval time for each following interval. Don’t go too fast to start otherwise you won’t be able to maintain the decreasing split times. Workout courtesy of Chris Hinshaw.

WOD:

2) Back Squat:

@ 0:00 – 7 Reps

@ 3:00 – 7 Reps

@ 6:00 – 7 Reps

@ 9:00 – 3 Reps

@ 11:00 – 3 Reps

@ 13:00 – 3 Reps

@ 15:00 – 3 Reps

Warm-up as needed. Reference 8/29 for loading. Look to build a little heavier than last time, or start around 65-70% of your 1RM. Build as heavy as deemed fit for each rep range.

3) 10 minute Up Ladder:

3 Power Cleans 155/105

10 Air Squats

Workout goes 3+10, 6+20, 9+30, and so on until 10 minutes is up.

Extra Work:

4) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

5) Safety Bar Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

6) Reverse Sled Drag: 6 sets of 50m

Rest 60 seconds between sets. Build heavy as possible without having to stop.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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