It is a week of good bye’s and potlucks…Coach Jess’s last class is Tuesday! She will be coaching the 5:30am, 6:30am, 8:15am, 9:15am, and 12pm classes. We are going to potluck it in the morning, bring something to share and hang out between classes as we say goodbye to Jess.
Coach Jaclyn’s last class will be Thursday, she coaches the 4pm and 5pm classes. She will be around on Saturday, so after the Hero WOD let’s potluck and as we say goodbye to Jaclyn.
HERO WOD SATURDAY
This Saturday we will have just one class and we will participate in the hero WOD “Jack”. The class will begin at 8:30am and we will run it in two heats. More information regarding heat times will be posted at the end of the week.
MONDAY, JUL 22
Spend 5-10 minutes warming up the barbell complex. Build to a weight to be used during the metcon. You may add/remove weight during the metcon if needed, but it should not vary too much. It should be a weight that you can move well throughout the EMOM.
Min 1 – 3 deadlift + 3 power clean + 3 shoulder-to-overhead
Min 2 – 5 strict dips (Rx+ MU to dips)
Min 3 – 10 burpees
Pick your own weight for the barbell. Dips can be scaled to banded dips, or box/bench dips. Scale the number of burpees to allow enough transition time to set up for the barbell portion.
TUESDAY, JUL 23
Warm-up and perform 5 working sets of 3.
50 wall balls (20/14)
-10 min cap-
Stagger the start time if need to get everyone on a rower.
WEDNESDAY, JUL 24
Every 90 sec x 6:
Build in weight.
6 deadlift (245/165)
6 box jumps (30/24)
-Rest 3 min-
8 deadlift (205/135)
8 box jumps (24/20)
*Rx+ Strict handstand push-ups. If you can do strict HSPU, but 12 (or 8 in the second AMRAP) is a number that is just out of reach, scale the HSPU reps down to something reasonable for you.
THURSDAY, JUL 25
10 ring rows
1 min plank
Increase the difficulty of the ring row by elevating your feet. Add weight for the plank as needed.
12 double KB clean (2 x 53/35)
12 double KB front squat
6/5 strict pull-ups
FRIDAY, JUL 26
Snatch grip push press + overhead squat (2+2)
From rack, build to a heavy set of the complex.
6 power snatch (115/75)
12 overhead lunges, alt leg (115/75)
12/10 cal bike
SATURDAY, JUL 27
Just one class at 8:30am today. We will perform the hero WOD “Jack”, splitting into two heats if necessary. We are going to potluck after, so bring something to share!
AMRAP in 20 minutes of:
•115/80 pound Push press, 10 reps
•10 KB Swings, 1.5 pood
•10 Box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.