*Games Week Class Schedule Here

WOD:

1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load

Warm-up as deemed fit. Upon starting working sets, rest up to 3 minutes. Add additional load based on…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

2) 15 minute AMRAP:

10 Shoulder-to-Overhead 135/95

20 Double-unders

10 Burpees

20 Double-unders

100m Run

20 Double-unders

Extra Work:

3) Strict Press: 5 x 5 @ 75% of 1RM

If you did this last week go heavier than last week. Rest 2-3 minutes between sets.

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

5) Hip Thrusts: 3 x 10

Rest 90 seconds between sets. Heavy as possible.

6) Row: 4 x 500m

Row fastest consistent pace, goal not to deviate more than 3 seconds between any of the intervals. Ret 2 minutes.

For results post weight of Deadlifts sets and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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