* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) Halting Jerk: 2 Reps Every 2:00 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) 4 rounds AQAP:

20 Toes-to-bar

20 Kettlebell Swings 70/53

20 Box Jump Overs 24/20

20/15 Calories Rowed

Rest 5 minutes

Keep track of time for each individual round. Goal should be unbroken movements across the board on all rounds. Efforts should be in the 3ish minute range so scale accordingly.

5) Assault Bike – 10 rounds of:

1000m @ Work

500m @ Easy

Pacing should be based off of wattage. Work wattage should be 100%, Easy Wattage should be 50%. Goal should be maintainable efforts.

6) Dumbbell Floor Press: 100 reps for time

Pick a weight you can hit 30-40 reps to start. Keep track of time and sets to complete.

7) Strict Rope Pull-up: 5 sets of 5

Rest 90-120 seconds between sets. Load as 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