WOD
Warm-up
Warm-up
Bench Press (Weight)
Bench/floor Press
3 @ 80-85%
Rest 30sec
2 @ 80-85%
Rest 15sec
1 @ 80-85%
Rest 2mins
*3 rounds (adding another round as weight increases)
3 @ 80-85%
Rest 30sec
2 @ 80-85%
Rest 15sec
1 @ 80-85%
Rest 2mins
*3 rounds (adding another round as weight increases)
Met Con (Time)
15, 10, 5:
Strict Pull-ups
Shoulder-to-Overhead @ 30/40kg
— Rest 2 mins —
5, 10, 15:
Strict Pull-ups
Thruster @ 30/40kg
Strict Pull-ups
Shoulder-to-Overhead @ 30/40kg
— Rest 2 mins —
5, 10, 15:
Strict Pull-ups
Thruster @ 30/40kg
ADV Option:
11, 9, 7:
Bar muscle ups
Thruster @ 50/75kg
— Rest 2 mins —
7, 9, 11:
Bar muscle up
Shoulder-to-Overhead
Accessory Work
2 rounds
10 Banded Tricep Push Downs
Max effort Wall Handstand Hold
Rest 1min between rounds.
10 Banded Tricep Push Downs
Max effort Wall Handstand Hold
Rest 1min between rounds.
Min 1- 10 jump squats
Min 2- 40sec machine
Min 3- 20m out and back carry (sand bag carry/farmers/front rack/OH)
*athletes or coaches choice for carry