Strength
Every 2:00, 3 Rounds
1) 5/5 Tempo Single Dumbbell Bulgarian Split Squat
2) 5/5 Tempo Single Dumbbell Bench Press
3) 5-10 Tempo Leg Raises
*All Tempos are 5s down

Conditioning
EMOM 12
1) 250/200m Ski (FX: 200/150m)

2-3)
AMRAP
12 Goblet Reverse Lunges (50/35) (FX: 35/20)
8 Hand Release Burpees Over Dumbbell (FX: Burpees Over Dumbbell)

4) Rest
*Continue AMRAP from where you left off

Battle of the Bikes at 8 AM!!
Squad WOD: 9:30 AM and 10:30 AM

Join us BEFORE Squad WOD for a fun throw-down! We will put two pairs head-to-head and take turns biking through 3 events before we crown our winners!

Squad WOD

5 Rounds of 4:00 on/2:00 off – w/ Partner, alternate movements
AMRAP
100m Run
7 Wall Balls (20/14)
5 Box Jumps (24/20) (RX+: 30/24)
3 Front Squats (135/95) (FX: 95/65) (RX+: 155/105)
1 Rope Climb (RX+: 50/50 Legless)

Strength
Every 3:00, 4 Sets
1-2) 8 Strict Press (65-70%)
3-4) 6 Strict Press (70-75%)

Superset Accessory (4 out of 4 sets)
10 Underhand Feet Elevated Ring Rows

Conditioning
2 Rounds for Time:
60 Single Unders (FX: 40)
12 Handstand Push-Ups (FX: 9) (RX+: 2″/1″ Deficit)
60 Speed Steps (FX: 40)
9 Handstand Push-Ups (FX: 6) (RX+: 2″/1″ Deficit)
60 Double Unders (FX: 40)
6 Handstand Push-Ups (FX: 3) (RX+: 2″/1″ Deficit)
*14:00 Cap

Reminder! Saturday Squad WOD classes will be held at 9:30 and 10:30 AM due to Battle of the Bikes!

Strength
Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts (70-75%)

Superset Accessory (3+ out of 4 sets)
15 Banded Face Pulls

Conditioning
5 Rounds for Time:
16/12 Calorie Row (FX: 12/9)
12 Single Kettlebell Front Rack Lunges (24/16) (FX: 16/12) (RX+: 32/24)
12 Toes to Bar (FX: 8)
*14:00 Cap

Handstand Push-up/Handstand Walk Clinic tonight at 5:45 PM!

Battle of the Bikes
THIS SATURDAY, August 19th, 8 AM!
TODAY is the deadline to sign-up to participate! Sign-Up HERE
Saturday SQUAD WOD Schedule:
9:30 AM
10:30 AM

Strength
Every 2:00, 6 Sets
3 Snatch Balances
1-3) 65-70% (of 1RM Snatch)
4-6) 70-75%

FX:
Every 2:00, 6 Sets
4 30X-Tempo Overhead Squats (50-60%, 3s down)

Conditioning
EMOM 12
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
3) 8 Overhead Squats (95/65) (FX: 75/55) (RX+: 115/80) + AMRAP Bar Facing Burpees
4) Rest