* Spring Clothing Order Here

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

WOD:

1) Behind the Neck Jerk: 7 sets of 3

Warm-up as needed. Start around 60% of your 1RM. Rest 2-3 minutes between sets. Perform these in your Jerk Grip.

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) 5 rounds:

30 Wall Balls 30/20

20 Pull-ups

10/7 Calories Assault Bike

Rest 5 minutes

Keep track of time to complete each round.

5) Row: 5 x 1000m

Rest 3 minutes between intervals. Row at your 2K pace.

6) Double Bent Over Dumbbell Kick Backs: 3 sets of 15

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

7) Ring Row: 4 sets of 6

Rest 90-120 seconds between sets. Feet on 20″ Box. Heavy as possible.

8) GHD Sit-ups: 75 for time

Keep track of total time and breaks to complete.

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