Strength: Deadlift 4 Sets X 5 Reps @73% 1RM (From Week 2) Same Weight Across All Sets Conditioning: 7 RFT: (21 Minute Time Cap) Row 150/100 Meters in as Few Pulls as Possible * After Each Row, Perform One 3/4 Bodyweight Front Squat For Each Pull Taken — e.g., if Athlete Takes 12 Pulls on Rower, Complete 12 Front Squats Before Starting Next Round. Reset Rower Prior to Each Round.
Conditioning: For Quality 2 Laps of the 5K Route Wreckbag Walk (70/50) * Challenge Nasal Breathing Only * 5:50am and 5:30/6:30pm classes, we highly recommend wearing light/bright clothing, or something reflective, and even some type of lighting/head lamp if you have one due to the darkness Post-WOD: 4 Rounds 1 Minute Flutter Kicks 1 Minute Scissor Kicks * Attempt Unbroken Rounds, If Broken, Complete 20 Russian Twists
Strength: Strict Press 5 Sets X 5 Reps @63% 1RM (From Last Week) Same Weight Across All Sets Conditioning: "Ellen" 3 RFT: 20 Burpees 21 DB Snatches 12 DB Thrusters * Use a Single DB For Snatches & Two DBs For Thrusters (Recommended Weight - 35’s/50’s)
Strength: Deadlift 4 Sets X 5 Reps @70% 1RM (From Last Week) Same Weight Across All Sets Conditioning: "Happy Birthday Pat" For Time: 800 Meter Run 400 Meter Wreckbag Run (70/50) 200 Meter Farmers Carry (53’s/35’s) 400 Meter Wreckbag Run 800 Meter Run * 22 Minute Time Cap * DBs May be Used if no KBs Available
Conditioning: 300 Reps For Time, Following The Pattern: 20 Seconds of Pull-ups 10 Seconds of Rest 20 Seconds of Push-ups 10 Seconds of Rest 20 Seconds of Sit-ups 10 Seconds of Rest 20 Seconds of Squats 10 Seconds of Rest *After The Round of Squats, Begin Again With Pull-ups. Keep a Running Total of Reps And Continue Working Until 300 Total Reps Are Completed. Post-WOD: 4 Rounds 10-12 Reps Lat Pulldowns Cable Rows