Luke says, "I get lonely on Thursdays."

Luke says, “I get lonely on Thursdays.”

WOD for Friday, August 9

WODs at 6, 8:30, & 11:45 am and 4, 5:15 & 6:30 pm
Boot Camp at 6 am

  • Beginning THIS SATURDAY, WODs will be held at 8:30 & 9:45 am. The Community WOD will continue to be held from 11 to 11:45 am. 
  • “Second Saturday Series: Rings” scheduled for this Saturday, August 10 from 12:30 to 1:45 pm. Learn and practice ring dips, skin the cats, ball-ups, vertical holds, iron crosses, ring pull-ups, ring pushups, muscle-ups — and more! Class size limited to 15. Contact Coach Paul to reserve your spot. 
  • If you ordered an Rx jump rope, be sure to leave your payment with Coach Paul. 

Strength
HBBS
15 unbroken reps @ 55% of 1RM
10 reps @ 65%
5 reps @ 75%

The last 5 reps are going to feel heavy.

Conditioning (21 minutes total)
OPTION A
AMRAP 7

— 7/leg OH walking lunges
— 7 knees to elbows
— 7 pushups
AMRAP 7

— 7 box jumps
— 7 wall balls
— 7/leg jumping lunges
AMRAP 7
— 7 barbell thrusters
— 7 barbell push-jerks
— 7 dips

OR

OPTION B
AMRAP 7

— 7/leg OH barbell walking lunges (45/25)
— 7 toes to bar
— 7 handstand pushups
AMRAP 7

— 7 box jumps (30/24)
— 7 wall balls (20/14)
— 7/leg barbell jumping lunges (45/33)
AMRAP 7
— 7 barbell thrusters (45/33)

— 7 barbell push-jerks (45/33)
— 7 unassisted ring dips or muscle ups

There is no rest between AMRAPs. You may choose only 1 of the options, i.e., no mixing and matching. There are no prescribed weight for Option A. Choose a weight that allows you to complete all 7 reps unbroken.

Do not drop barbells on the floor. If you do so, immediately complete 10 burpees. I mean it.

Score = total number of reps. Thus, each round equals 21 reps.