There will be weightlifting class at 6pm Wednesday. This will be the first of the “monthly” weightlifting class taught by yours truly. These will be occurring bi-weekly starting immediately. Wednesday at 6pm and Tuesday at 7pm mid month.

Non-Members are welcome on a reservation basis. Contact us ASAP.

WEDNESDAY

BASE
Strength: Thruster
Find a 3 rep max (from rack)

WOD: 15m AMRAP
5 Toes to Bar
10 Overhead Squat 115/75
15 Lateral Burpees

PLUS
Strength: Thruster
Find a 3 rep max (from rack)

WOD: 15m AMRAP
5 Toes to Bar
10 Overhead Squat 115/75
15 Lateral Burpee

SkWAT Team: 7×2 Deadlift, heaviest able

THE PROGRAM

1. Overhead Pistol Work
– work on the movement if it is new to you. Use the same box scale as regular pistols and use anything from a PVC to empty bars.
Then: WOD
4 Rounds NFT
5 OH Pistols (any leg)
5 Triple Unders
5 Dragon Flag

2. Thruster
Find a 3 rep max from rack

3. WOD: 15m AMRAP
5 Bar Muscle Ups
10 Overhead Squat 135/95
15 Lateral Burpee

SESSION II

1. Clean and Jerk Work: EMOM 6m
2 Power Clean + 2 Hang Power Clean + 1 Split Jerk

– this is all about time under tension. Increase weight as able but this should be no misses or at least get 6 minutes done.

2. Deadlift
7 sets of 2 reps. Heavy as able

3. Row 3500m/Airdyne 12m
– Done @ 85% intensity