*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) 3 rounds AQAP:

400m Run

10 Muscle-ups

Sub for Muscle-ups is 30 Hand Release Push-ups

Extra Work:

3) Strict Press: 5 x 5

Rest 2-3 minutes between sets. Heavier than last week…even if it’s just an additional collar 🙂

4) Row: 8 x 250m

Rest 90 seconds between sets. Fastest consistent pace is the goal. Don’t deviate more than 2 seconds across all 8 intervals.

5) Reverse Hyper: 3 x 20 reps

Rest 90 seconds between sets. Heavy as possible.

6) Hip Thrusts: 3 x 10 reps

Rest 90 seconds between sets. Heavy as possible.

For results post weight used for Deadlifts and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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