18 Aug 2020
Weightlifting
Shoulder Press (E90S (41X1) 2×3@65%, 2×2 @75%, 2×1 @85%)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
20 Slamballs (30/20)
4 MU
8 T2B
12 Pistols
20 Slamballs (30/20)
4 MU
8 T2B
12 Pistols
Class Clock
Metcon
0-10 WU
10-13 ST Demo/Prep
13-21 Strength
21-25 WOD Demo/Prep
25-43 WOD
43-55 Cleanup
10-13 ST Demo/Prep
13-21 Strength
21-25 WOD Demo/Prep
25-43 WOD
43-55 Cleanup
SB = decrease weight
MU = C2B; Pull-ups; Ring Dips; MU transitions in the rings, Jumping BMU
T2B = straight leg raises; v-ups
Pistols = squat to plates, box, bench or SB, lift one leg and stand; do not hold onto an object to scale; air squats