In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: 20 min – Bench Press / Strict Press

Fitness: 3-3-3 increasing in weight to a moderate weight,  with 5 Pendlay Rows after each set (95/75,  or further scaled)

Performance: 3-3-3 increasing in weight to 85% of 1RM, with 5 Pendlay Rows after each set (135/95lb)

Part 2 – Conditioning: “Jacob’s Ladder”

Fitness: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10…

  • Wall Ball
  • Ring Row

    If you fail before 15 minutes, stop increasing your reps and continue as an AMRAP for 15 min

Performance: For 18 min – Every 90 sec for as long as possible:
2-4-6-8-10… of

  • Wall Ball (20/14lb)
  • Pull-up

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