Oly Day:

-30 minutes to find 1rm Snatch

-Snatch Push Press and Overhead Squat 2+1 x 5 at 75% of 1rm snatch

Tabata Intervals x 3:  Hollow body, superman, handstand hold

WOD: 4 rft of 10 ring push-ups, 20 air squats, 10 burpees

**Hey folks, was having a convo with Tate tonight about classes being full.  I know that the schedule seems really tight in terms of availability, especially at the beginning of the week, but in reality there aren’t that many classes that go off completely booked.  I looked at the 18 days of April so far and 18 classes have been booked/completed at capacity out of 117 wods (shit that’s a lot of wods in 18 days!).  So about 15% of the time the class goes full.  There is a ton of movement in the few hours before the busy classes so feel free to wait list and more often than not, you’ll get in.  I don’t know if it would be helpful to expand the wait list again, I don’t usually see it fill up but if you are finding that the wait list is full frequently, shoot me an email and let me know.  If I hear from a few folks, I’ll expand it to 8 people or something.  That way you can get on and will get the notification when you’re moved into the class (and not have to check back 80 times).  This again is also the primary reason that we prefer to you to remove yourself from a wod with ample notice so that someone can get in.  This mostly affects the 530 crew…Thanks!**

Strength:  70% front Squat.  7 min emom with increasing reps on the minute

Metcon:  3rft: 10 pistols, 10 k2e, 10 box jumps

Accessory work:  3×10 ghd sit-ups and/or 3x10m hs walk/practice

“JT”

21/15/9

HSPU

Ring Dips

Push-ups

A message from Kate Thompson about doing JT today:

Hello Jai family;

I’m excited to get into this hero WOD as a celebration of a very special hero who is dearly missed every day, Captain Ian Weikel.

Ian was killed on April 18, 2006 when an IED was detonated near his vehicle in Baghdad. Ian was a 31 year old graduate of West Point from Colorado Springs and an all-around amazing man. He was a natural leader, a dedicated son, husband and brother. Today we’ll do the JT hero WOD in honor of Ian and his son Jonathan Troy (JT) who was born only 8 short months before Ian passed.

I’m glad to share a difficult day with my fellow Jai-ers and look forward to our little family crushing this workout!

This WOD is also a shout-out to all of the men and women dedicated to this country, who literally put their lives on the line every day. We are so very fortunate.

Thanks TJ!

Kate

WOD:  DU Ladder – I’d love to get us outside at some point for some running….mother nature…cough cough…

Tabata Intervals

Skill work of your choice.

**Morning classes are cancelled.  Be safe and sleep in!  All other wods are a go unless otherwise notified.**

Assuming we get the noon and afternoon classes in, here is the wod:

Complete all three tasks during the hour, no particular order required.  Record row times.

1)  Back Squat 2×5 at 80%, 2×2 at 85%.

2)  10 mim EMOM of Clean and Jerk.  2 reps at 75%

3)  Row a 2k

Strength: 2×10 back extensions, 2×15 ghd sit-ups, 5×5 RDL (135/85)

WOD: 3/6/9/12/15 of thrusters (75/55) and burpees

Strength: Find 5rm dead-lift

WOD: 4rft: 10 box jumps, 10 toes to bar, 10 oh kb lunge (55/35)

Skill Work: handstands, handstand walks, hspu

WOD: 21/15/9 of squat cleans (135/95) and hr push-ups

WOD:

5 rounds of strict Cindy (no kipping if possible)

Rest 3 minutes

3 rounds of Mary (kipping is fine)

Rest 3 minutes

200 DU