* New Classes starting June 6th HERE

WOD:

1) Bench Press: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 8/side Single Arm Upright Row

Even – 30 seconds Handstand Hold

This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Upright rows are MUCH lighter than our Dumbbells rows from last week, load accordingly. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box.

3) 3 rounds AQAP:

400m Run

3 rounds of “Cindy”

One round of Cindy consists of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Substitute Banded Pull-ups or Ring Rows, and Knee Push-ups as needed.

Extra Work:

4) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

5) 5 rounds @ Pace:

800m Run @ 10-20 seconds faster than your mile pace

400m Run @ 2 minutes slower than your mile pace

Goal for this is consistent and accurate pacing. Example if you have an 8:00 minute PR mile. You would run the 800’s in 3:50-3:55, and the 400’s in 2:30. There is no rest between intervals, this is a continuous piece totaling 6000m.

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