*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) Behind the Neck Jerk: 15 sets EMOTM x 1 Rep

Work whatever grip you prefer, Snatch Grip, or Normal Grip. Start at approximately 60% of your 1RM Jerk, build as heavy as possible, depending on your comfort with the movement you may be able to move more weight than from the Front Rack.

Class:

2) Bench Press: 5-3-3-2-2-2-20

Warm-up as needed. Build as heavy as possible on each set. Rest 2-3 minutes between sets. For the 20 rep set, go to failure, regardless of how many reps it is, would much rather see you finish out at 15 reps than 30, so pick your weight appropriately.

3) AQAP:

50 Wall Balls 30/20

25 Hang Power Cleans 225/155

10 Rope Climbs 15ft

Post Class:

4) Handstand Push-ups: 10 minutes EMOTM

These should be normal HSPU, focus on speed and turnover. Keep reps consistent.

5) Burpee Bar Muscle-up: 3 sets of 5

Rest 90 seconds between sets. Fast as possible is the goal.

6) Farmers Carry: 400m

Heavy as possible. Keep track of total time and attempts (keep it under 10 minutes).

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

Post Results/Thoughts To Comments