* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th HERE

WOD:

1) 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

2) 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

3) Run – 8 rounds of:

400m @ 30-40 seconds faster than your mile pace

800m @ 2 minutes slower than your mile pace

Example pacing for this, if your PR is an 8:00 mile. The 400’s would be done in 1:50-1:52, and then 800’s would be done in 5 minutes. Yes this is 9600m of Running, or 6 miles. Have fun.

4) Ring Dips: 50 Strict for Time

No Singles. Keep track of time and sets to complete.

5) Strict Chin-up: 5 sets of 5

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

6) Abmat Sit-ups: 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