WEDNESDAY
“In Over My Head”

Strength: 5 x 5 Back Squat @ 65% all sets

WOD:
18-15-12-9
OHS 95/65 FB: 125/85
Cal Row/ABike
Toes-2-Bar

TUESDAY
“Time Change”

Handstand Pressing Strength (Choose your level)
4 sets: 10 Strict DB Press into max HS hold (Rest as needed)
4 sets: 6-10 kipping HSPU into max HS hold
4 sets: 3-5 strict HSPU into max kipping HSPU

WOD:
10-8-6-4-2
Burpee Box Jump Overs 24/20”
Squat Clean or Squat Snatch 115/75 FB: 135/95
Front Racked or OH Lunge
Immediately into...3 Min AMRAP:
Max Pullups or Max MUs (ring or bar)

For those of you who don't know, this is Richar's last day as a coach here at CrossFit Felix. He will be coaching tomorrows 6, 7, 8, and 9am classes as well as doing each and every WOD with every morning class.

If you know Richard, and have had the opportunity to enjoy him as your morning coach, make it out for his class. It will be an experience you won't forget.

MONDAY
“Deuces Wild”

a)
Strength: Snatch Balance w/ 3 sec pause in bottom (build to a heavy single)

b)
Snatch Grip Back Rack Press 5 sets of 3 reps (build)
If able, press from bottom of OHS

c)
WOD: 22 Min AMRAP
22 Double Unders
22 Pushups
22 Back Squats 75/55
22 Wall Ball 20/14 FB: 30/20
22 Push Press 75/55

FRIDAY
“Strength in Numbers”

Skill: 2 Min AMRAPs
Ring Dips
2 min rest
B. Wall Balls 20/14
2 min rest
C. Blank Bar OHS

WOD: 15 Min AMRAP
9 Push Jerks 115/75 FB: 3 Split Jerks 165+/110+ from rack
12 Over the Box Jumps
15 Knees-2-Elbow

THURSDAY
“Name Dropping”

Skill: Pistols
I. Weighted Pistols (DB, KB, PVC Overhead) 2 x 8
Ii. 50 Pistols for time
Iii. Pistol Progression work &/or mobility

WOD Part I:
Choose your own adventure

8 Min AMRAP:
“Cindy”
5 Pullups
10 Pushups
15 Squats

OR

“Nate”
2 Muscle-ups
4 HSPU
8 KBSwings 70/53

5 Min Rest...then,

WOD Part II:

“Randy”
75 Power Snatches 75/55