Schedule Update
We will have a limited schedule May 23rd-27th due to the South Central Regional competition in San Antonio.
Thursday May 23rd - All classes as scheduled
Friday May 24th - 515pm as scheduled, all other classes are canceled.
Saturday May 25th - 8am and 9am as scheduled
Memorial Day Monday May 27th - Hero WOD at 9am, no other classes scheduled.
BS 1×10@60%, 1×10@65%, 1×8@70%, 1×8@75%
*If Day 1 of this week, Monday, was easy, add 10% to the 1RM# you are using for your percentages
+
800m Run x 2 @ recovery pace
- rest as needed
+
3×12 GHD Raises or 3×8 Russian Leg Curl
–or–
Wed WOD
————–
Stormcenter, get ready to make some noise!!!!
Taking the barbell from the ground establish a 3-rep max OHS in 10 min
+
Pistol Skill Work
+
30 Wall Ball
30 CTB Pull Ups
30 Pistols
30 DB/KB Snatch 70/50
*Pistols may be scaled to a pistol alternative or 60 Air Squats. Your coach will determine how to scale based upon your performance in the skill work
**If you finish in under 7 minutes complete a 2nd round
***For those of you able to complete rx’d act as if are being judged and no rep yourself if necessary. Hit the target, CTB, complete it rx’d and only scale if you absolutely need to.
Build to a heavy Clean
+
2 RFT
25 Burpees
100′ OHD Walking Lunge 45/35
25 STOH 75/55
100′ Broad Jumps
+
3×15 Band Pull Aparts
A. BS 1×8@65%, 1×8@70%, 1×6@80%, 1×6@85%
B1. FS 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%
B2. Strict HSPU 4×5-10
+
AMRAP-8
10 TTB
10 HRPU
5 sets of
10 TnG DL
400m Run
-rest 3min
*Record load/time for each interval
———-
Schedule Update for May 23-27th. We will have a limited schedule May 23rd-27th due to the South Central Regional competition in San Antonio.
Thursday May 23rd – All classes as scheduled
Friday May 24th – 515pm as scheduled, all other classes are canceled.
Saturday May 25th – 8am and 9am as scheduled
Memorial Day Monday May 27th – Hero WOD at 9am, no other classes scheduled.
BS 1×10@60%, 1×8@70%, 1×8@75%, 1×8@80%
+
4 RFT – 15min Cutoff
10 CTB Pull Ups
10 HSPU
40 Double Unders
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