* New Classes starting June 6th HERE

WOD:

1) Push Jerk + Jerk: Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Hold the bottom of the dip for 3 seconds.

2) Bench Press: 5 sets of 5* @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

3) Deadlift: 5 sets of 5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

4) 5 rounds AQAP:

200m Run

7 Squat Snatch 135/95

14 Chest-to-bar Pull-ups

100m Run

Rest 5 minutes

Movements should be unbroken, 1 break at the least. Scale appropriately. Keep track of time to complete each round.

 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.

6) Push-ups: 100 for time

Keep track of time and sets to complete.

7) Neutral Fat Grip Pull-ups: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load if able.

8) Hollow Rocks: 100 for time

Keep track of time and sets to complete.

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