219.3

Strength
1. Back Squat
1 x 6 @ 65%, 1 x 6 @ 75%, 2 x 6 @ 80%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 2 Hamstring 25M @ HAP

Skill Work
EMOM for 8 Min
Men: 2 Strict Muscle Ups + 3 Kipping Muscle Ups
Women: 1 Strict Muscle Up + 2 Kipping Muscle Ups

Conditioning
2 Rounds
4 Min Tabata Airdyne
Rest 2 Mints

WOD
Class WOD

219.2

Strength:
1. Snatch
2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
2. Clean and Jerk
2 @ 70%, 2 @ 75%, 1 @ 80%, 1 @ 85%
3.Deficit Deadlift with Clean Grip
5 @ 90%, 5 @ 95%, 5 @ 100% (use % of clean)

Skill Work
EMOM for 10 Min
15 sec handstand hold then 5  HSPU

WOD
Class WOD

219.1

Be smart. Get better. 

Strength
1. Back Squat
1 x 8 @65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%
2. Front Squat
1 x 5 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 3 @ 90%
3. Sled Drags
4 Front / 4 Back 25M @ HAP

Conditioning
Airdyne
15 Minutes
30 seconds @ 90% effort
30 seconds @ 50% effort

WOD
Class WOD

218.4

Strength
1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 3 Hamstring Pulls 25M @ HAP

Conditioning
4 x 200 M Run
1 min rest

WOD
Class WOD

218.3

Hey Taylor, Heyyy

Strength
1A. Deadlift
     10 x 1 @ HAP with overhand grip
1B. Bench Press (sets 1-7)
      7 x 3 @ 84%
1B. Incline Bench (sets 8 - 10)
      3 x 8 @ 65%
2. GHD Sit Up
     3 x 10
3. Sled Drags
     3 front / 3 back / 2 side 25 M @ HAP

Conditioning
Row
10 x 100M
     rest 30 sec

WOD
Class WOD

218.2

Merica. 

Strength
1. 15 Min to establish 1RM Split Jerk
2. Clean
     2 x 1 @ 80%, 3 x 1 @ 85%
3. Clean Pull
     2 x 3 @ 100% of clean, 2 x 2 @ 105% of clean

Conditioning
Tempo Run
Warm Up - 800M
Tempo - 2 Mile
Cool down - 800M
You may sub row for run

WOD
Class WOD

Skill
Every 30 seconds for 5 minutes
4 to 8 unbroken HSPU

218.1

Dixon...we miss you.

Strength
1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
2. Front Squat
1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%
3. Sled Drags
4 front / 4 back 25 M @ HAP

Conditioning
Airdyne for 10 Min
30 seconds on / 30 seconds off

WOD
Class WOD

217.4

I'm sad to admit I have found my doppelganger.

Strength
1. Back Squat
     1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
     3 Front, 3 Back, 3 Hamstring Pulls 25 M @ HAP

Conditioning
Row
     4 x 200 Sprint
     30 sec rest
Post average pace time.

WOD
Class WOD

217.3

Strength
1A. Deadlift
     10 x 2 @ HAP
1B. Bench Press
     10 x 3 @ 81%

2A. Rack Pull + Shrug
     3 x 1 then 10 @ 90%
2B. DB Incline Press
     3 x 6 @ HAP

3.  GHD Sit Ups
     3 x 10
4. Sled Drags
     3 front / 3 back / 2 side @ HAP

217.2

Strength
1. Snatch
     2 x 2 @ 80%, 3 x 1 @ 80%
2. Behind the Neck Snatch Grip Press
     4 x 4 @ HAP
3. Deficit Snatch Grip Deadlift
    4 x 4 @ HAP

Conditioning
Tempo Run
Warm Up - 400M
All Out Work - 2 Mile
Cool Down - 400 M
All Out Work is at a tempo pace like previous weeks.

WOD
Class WOD

217.1

Strength

1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
3. Prowler Push
4 Front / 4 Back 25 M @ HAP

Conditioning
4 Min Tabata Row
Rest 4 Mins
Shuttles
4 sets of the following with 45 seconds rest in between:
For Time:
5-10 -15
Set up cones at 0, 10, and 15 yards. Run from start to 5 and back, then 10 and back, and then 15 and back. Time stops when you cross the start line.

WOD
Class WOD

216.55

Team WODS
(the first number is for three person (same gender) teams and the second number is for two person teams)

216.4

The Crew

Strength:
1. Back Squat
     1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. 200 M Tabata Farmers Carry
     20 seconds of work / 10 seconds of rest @ HAP

WOD:
Class WOD

216.3

Hammer

Strength:

1A. Bent Over Row

     7 x 2 @ HAP

1B.  Bench Press

     7 x 3 @ 78%

2A. Rack Pulls

     3 x 4 @ 85% of Deadlift

2B.  KB Shoulder Press

     3 x 4 @ HAP

3. Glute Ham Raise

     3 x 10

4.  Prowler Push

     4 High Handle / 4 Low Handle 25 M @ HAP

WOD

Class WOD

216.2

Earth, Fire, Wind, Water, Heart....

Strength:
1. Jerk behind the neck 

     7 to 10 minutes to work up to a heavy single

2. EMOM for 8 Min, alternate

     Even: 1 behind the neck jerk @ 80% of heavy single

     Odd:  3 deficit deadlifts (clean grip, overhand) with 110% of clean

3A. Clean 

      3 x 5 @ 70%
3B. Clean Pull 

     3 x 5 @ 95%

Conditioning:

Tempo Run
800 M Run - ramping up pace through the 800
1 Mile Run - about 25 to 30 seconds per mile slower than current 5K race pace
800 M Run - slow pace to jog throughout the 800
This Tempo run starts with a 800M run.
At the 800 mark run 1 mile at a pace 25 to 30 seconds slower than your current 5K race pace.
The last 800 should be a slow deceleration to a jog.

WOD

Class WOD

216.1

The Ladies. Always Killin' It. 

Strength:
1. Back Squat
     1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 70% 2 x 5 @ 75%
3. Sled Drags
     4 front / 4 back 25 M @ HAP

Conditioning:
Row
EMOM for 10 Min
20 sec max effort
40 sec recovery (50% effort)

215.5

Sunday Funday. 

215.4

Strength
1. Back Squat
1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 4 @ 75%
2. Front Squat
1 x 5 @  60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
3 Front / 3 Back / 3 Hamstring Pulls 25 M @ HAP
     rest 90 seconds

WOD
Class WOD

215.3

I Dare You to Caption This...

Strength

1A. Bent Over DB Rows

     7 x 3 @ HAP

1B.  Bench Press

     7 x 3 @ 75%

                    Rest 60 - 90 seconds between each set. 

2A. Rack Pulls (video here, start watching at :55)

     3 x 6 @ 85% of Deadlift

2B. DB Shoulder Press

     3 x 4 @ 85% 

                    Rest 60 - 90 seconds between each set. 

3. Glute Ham Raise

     3 x 10

                    Rest 30 Seconds between each set. 

4. Sled Drags

     3 Front / 3 Back / 2 each side 25M. HAP. 

                     Rest 60 - 90 seconds. 

                    "side" means with the weight belt and sled strap on,

                     side step out with lead leg and follow with your back leg. 

WOD

Class WOD