WOD:

1) 20 minute EMOTM:

Minutes 1-5 – 3 Jerk Balance

Minutes 6-10 – 2 Halting Jerk

Mintues 11-20 – 1 Jerk

Start light, treat the first 10 minutes as skill work. Halting Jerks hold for 2 seconds in the bottom of the dip. For single Jerks if you’re feeling good go heavy, otherwise keep it light, fast, and technically sound.

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) 4 rounds AQAP:

7 Muscle-ups

14 Thrusters 115/75

21 Kettlebell Swings 70/53

28/21 Calories Rowed

Rest 5 minutes

Keep track of times to complete each round. Scale accordingly so movements are unbroken.

5) Ski Erg – 5 rounds:

500m Hard

500m Easy

Goal is consistent pacing for each round. No rest between distances.

6) Football Bar (Narrow Grip): 100 reps for time

Pick a loading that you can do 30-40 reps to start.

7) Rope Pull-ups: 4 sets of 6-10 reps

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

8) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

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