083119

8am Gymnastics and Intro

9am Advanced

A. Metcon (Time)
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)

-Choose weights that you can complete within 2-3 sets during the workout
-By themselves, each of these movements are pretty manageable, but paired together the shoulder fatigue will likely play a big factor into how we break these up
-Breaking before you start to burn out or reach failure will allow you to rest less and come back strong for the next set
-To avoid this excess fatigue, it may be best to break up all movements into 2-3 sets:
Strict Presses: 12-9 or 8-7-6
Push Presses: 8-7 or 6-5-4
Push Jerks: 5-4 or 3-3-3
Split Jerks: 3-3 or 2-2-2

B. Metcon (Time)
(30 min Cap)

"Three Stooges" (Team Version)
Teams of 3:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15')
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row

C. Core
3 Giant Sets:
21 Weighted Sit-Ups
21 V-Ups
*Rest as Needed Between Sets

10am Community WOD

A. Metcon (Time)
*Partner WOD (Split loads but run together)
35 min Cap

Round 1

100 DU
Run to wall
80 Wall Balls (20/14)
Run to wall
60 Box Jump Overs (24/20)
Run to wall
40 Push Press (115/80)
Run to wall
1 min plank (both partners)
Run to wall

Round 2

70 DU
200m Run
60 Wall Balls (20/14)
200m Run
40 Box Jump Overs (24/20)
200m Run
30 Push Press (115/80)
200m Run
45 sec hollow hold (both partners)
200m Run

Round 2

50 DU
400m Run
40 Wall Balls (20/14)
400m Run
30 Box Jump Overs (24/20)
400m Run
20 Push Press (115/80)
400m Run
50 Hollow Rocks (both partners)
400m Run