Skill – rope climbs

WOD:

1-10 on deadlifts (225/175) and bar facing burpees for time.

Strength: Strict Press 5×5 (heavy, minimal rest between sets – 30s to 60s)

WOD:

1 min of max effort pushups

then…

3 rounds:

120m shuttle run (10m/20m/30m)

5 kb snatch- left hand

5 kb OH lunge – right

5 kb snatch – right

5 kb OH lunge – left

10 burpees

then…

1 min of max effort pushups

*Scores: combined pushup score and time on shuttle run/kb wod

Strength: Front Squats 5×5 (heavy, not max.  Rest 1 min between sets)

WOD:

5 min amrap: 4 front squats (135/85), 5 med ball cleans (20/14), 6 wall ball shots (20/14)

Rest 5 minutes.  Then…

Run 800

4 rounds: 25 mtn climbers, 30 sec handstand on wall, 15 squat jumps

Buy in: Accumulate 3 minutes of hollow rock

WOD:

4 rounds

run 400m

30 kb swings (55/35)

15 pullups

Strength:

5×2 High bar back squat

5×2 Low bar back squat

*I realize that a lot of people’s legs are beat up right now.  More than anything with these squats I want you to learn the difference so that we can use them in the future.  If you are beat up, you don’t have to go heavy tomorrow.  Use a light weight and get to know the differences and how they feel.

WOD:

21/15/9

Thrusters (75/55)

Hand release pushups

*200m run after every set

Skill – muscleups

WOD:

7 rounds:  3 squat cleans (115/75), 4 back squats (same weight), 5 burpee ring dips

Good work to those who came and conquered the 5k today!  Boo to the cherry pickers.

Run 5k for time.

*Bring running shoes (as opposed to minimal shoes) if needed.  Feel free to bring an ipod to occupy yourself.  If you fear that you will be bordering on a 1 hr time and have someplace (like work) that you need to be at by a certain time, bring a watch and cut the run short if needed.  This is a come one, come all workout – no caps on class numbers.  I will push all wait list people into the class.

Skill: Pullups

WOD: 4 rounds: 100 DU, 100 air squats, 40 pushups

Announcements:

-It would behoove you to bring running shoes and an ipod (if needed) on Wednesday.

-Jared brought some sweet USA shirts to sell for the Olympics this year.  I have limited quantities of men’s and women’s tees. $30 (cash or check made out to Elevated Incorporated).

http://elevated.com/product/tee/elevated-olympics

Oly WOD:

7×1 clean and jerk from above knee (1 min rest)

5×3 clean high pulls

2 sets: 10 skin the cats, 20 ghd situps, 20 glute ham raises from floor.

Strength: 15min to establish 1rm on Power Jerk

WOD:

4 rounds: 4 hspu, 4 bar facing burpees, 4 squat cleans (135/85)

Rest 4 minutes

5 min amrap: 5 deadlifts (135/85), 5 slamballs (40/20)