*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE

WOD:

1) Every 1:00 x 12 sets:

Station 1 – 5 Dumbbell Bench Press 70/50

Station 2 – 150m Run

Station 3 – 5 Dumbbell Thrusters 70/50

Station 4 – 2 Weighted Ring Muscle-ups

Scale as needed. Output should not be crushing, if you’re not competing at Wodapalooza we will programming all the workouts to the best of our abilities as a mock competition weekend.

2) Every 1:00 x 10 sets: 1 Power Clean + Push Jerk @ 60-70%

Moderate load. Keep things fast and snappy.

3) 2 rounds of:

3 minute Sled Drag

2 minutes Ski Erg

1 minute Walking Lunges

Performed at a conversational pace, Zone 2/3.

4) Kipping Paralette Handstand Push-ups: 10 minutes

Spend this time working on the skill. Keep the volume of reps low.

5) Mobility: 60 minutes

Get yourself prepped for a bunch of workouts this weekend.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE