* New Classes starting June 6th HERE

WOD:

 1) Jerk: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Start around 60% of your 1RM. Build  as heavy as deemed fit.

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

4) 5 rounds AQAP:

200m Run

5 Muscle-ups

10 Squat Snatch 115/75

200m Run

5 minutes Rest

Keep track of time to complete each round. Scale so that movements/reps are unbroken.

5) Row: 20 x :30/:30

Row on the wattage setting. Work wattage should be 100%, Active Rest wattage should be 50%. This is a continuous 20 minute piece, goal should be consistent efforts.

6) Dumbbell Overhead Tricep Curl: 4 sets of 10 reps

Rest 90-120 seconds between sets. Heavy as possible.

7) Bent Over Supinated Barbell Row: 4 sets of 8-10 reps

Rest 90-120 seconds between sets. Heavy as possible.

8) L-Sit: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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