• RNG Tomorrow at 8am
• Yoga Tomorrow at 9:15am

“Joey Gap”
1K Row
Then
3 Rounds
40 Deadlifts (135/95)
40 Burpees
40 Box Jumps (24/20)
Then
2 Mile Bike

WOD Guidance & Goal: xThe row is a buy-in to the 3 rounds. Choose weight for your deadlifts you can easily do 20 straight. Find a steady pace for the burpees and box jumps. The 2 mile bike is the last exercise you will do so push it! Aim 30-35 minutes.

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Muscle Ups
30 For Time

Cash Out..

WOD Guidance & Goal: Few ways to attack this workout. If you have consecutive ring muscle ups go for the biggest set you can do then chip away. If you have 1-2 at a time do singles. If you’re working transitions do the most difficult transition for 30 reps. Building strength do 30 strict chest to bar pull ups and 30 ring dips.

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3 rounds
200m-400m-600m
equal work to rest

“Mashed Potatoes”
AMRAP 15
60 Double Unders
30 Overhead Lunges (45/25)
240′ Farmer’s Carry (70/53)

WOD Guidance & Goal: Most AMRAPs are an opportunity to practice a new skill or lift heavier. Today, do both!

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Power clean + clean (2+1)
10 sets at 70-80%

Heavy clean pull
7×1 at 105%

“Death Cookies”
5 Rounds:
300 Meter Run
30 Squats

WOD Guidance & Goal: xAim to complete this workout in 12-15 minutes. After each set of squats, the first few steps will feel wobbly. Keep moving. Bang out the lactic acid then take off! Work speed over strategy.

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Today’s workout

Press
5×1 Rep

Push Press
5×3 Reps

Push Jerk
5×5 Reps

WOD Guidance & Goal: xYou will have 5 attempts at a heavy or potentially new 1 rep max press. Start the push press sets at the weight you do for the 4th set of the press. Begin the jerks at the weight you used for the second set of push press. For the push press and jerk, focus on using your hips and legs as the volume increases. 

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“Open 14.4”
AMRAP 14:
60 Calorie Row
50 Toes To Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups

WOD Guidance & Goal: xSteady pace on the rower to start the workout. Do not go out guns blazing. Break toes to bar into manageable sets, 3-5, to save grip and midline. Choose a scaling option for the toes to bar that allows you to maintain the kip. Big sets of wall balls. Choose a weight for the clean that you can do 10 reps straight if you were fresh.

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part 1:
5 min easy, :30 rest
2.5 easy, :20 rest
2.5 easy, :20 rest
5 x (1 min easy, :10 rest)

3 min rest

part 2:
2 x (400m fast, :45 rest)
4 x (200m fast, 200m easy)

3 push press + 1 push jerk
10 sets at 70-80% 1 rep max jerk

front squat
7×1 80-85%

• No Classes Tomorrow

“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

WOD Guidance & Goal: xChoose a weight you can do 15 overhead squats unbroken for at least 2-3 rounds. Aim to finish under 20 minutes.

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• No Classes THIS SUNDAY!

“Hit Rewind”
3 Rounds:
21/15 Calorie Bike
7 Bar Muscle Ups
35 Double Unders
Rest 2 Minutes

WOD Guidance & Goal: Push to finish the bike in 1-1:15. If you’re proficient at bar muscle ups go 4/3 or unbroken. Fast singles are another great option. Scale to chest to bars, strict pull ups or banded strict pull ups. Intervals should be 3-5 minutes.

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1x400m, rest 1 min
2x300m/100m easy
Rest 3 min
1x400m, rest 1 min
3x200m/100m easy
Rest 3 min
1x400m, rest 1 min
4x100m/100m easy