On Saturday we will be doing the Hero WOD “Chad”

Chad was in the US Coast Guard and lost his life in 2012. He was only 21 years old. Please consider a small donation of $5 when coming in on Saturday. This is a cause that has become very important to coach Jack. Classes will run the regular times. Please try to make it. Thank You.

Monday
A. EMOM 6 – 1 Halting Clean(squat) and 1 Jerk x 2;  pause 2 sec below the knee, pause 2 sec at mid thigh. Start at 60% and increase weight each round if possible
B. “Waffles and Tacos”
AMRAP 12
Row 60/50 Cals
50 Pistols or 60 Air Squats
Max Clean and Jerks in remaining time@185/115

Clean and Jerks should be around 70%

**Use a box or plates to sit to for pistols if needed

Extra
Tempo Front Squat – 4-4-4-4; 4 sec eccentric on each rep
Suitcase hold – :60 sec each arm x 3

Tuesday
A. Skill – Muscle-Up
B. “Banana Splits and Bacon”
ALPHA
5 Rounds
15 Burpees
7 Muscle-Ups

BRAVO
5 Rounds
15 Burpees
2-3 Rope Climbs

CHARLIE
5 Rounds
15 Burpees
10 Chest to Bars or Pull-Ups

Extra
Hollow Hold – Tabata or reverse tabata
DB Rows – 10-10-10

Wednesday
A1. Tempo Back Squat – 5-5-5-5; 4 sec eccentric, 2 sec pause at bottom, no pause at top
A2. HSPU
Chose One:
Max Strict + Kipping x 4
Box HSPU + Kipping from abmat – max+max reps x 4
Box HSPU – 6-10 x 4
Push-Up + Wall Climb – 5+3 x 4; hold :15-:20 sec at top of last rep

Extra
Bike
:30 on
:30 off
x 10

Thursday
EMOM 24
Choose two movements and switch between them each min

Friday
EMOM 6 – 2 Halting Snatches(squat); Pause below the knee, pause at mid thigh; Start at 60% and add weight each set if possible
“French Fries and Vanilla Shakes”
10 Rounds
1 Turkish Get-Up@75/50 each arm
5 Strict Knees to Elbow

Extra
Weighted Hip Extensions – 10-10-10-10