Strength: Push Press
5 x 5 x 3 x 3 x 1
WOD: 1 Round for time:
100 Wall-Balls (20/14)
100 Lunge Steps
100 Push Press (75/45)
Complete each movement before moving on to the next one. 30 minute time cap. At 30 minutes, your score is the total number of reps completed.
Mobility: On Your Own, you know what’s tight!
Congratulations, no buy-out for this one!!!!!!!!!!!!
Skill: Box Jump
10-15 Minutes to find your 1 rep max box jump!
WOD: 3 Rounds for time:
25 Burpee Box Jumps (24/20)
400 Meter Run
Mobility: Achilles Tendon Work
Wall stretch, band stretch, toe raises, etc.
Buy-Out: 3 rds of 25 Ab mat sit-ups. Go hard every round, with a short 3-2-1 rest betweenLearn More
1000: Split Jerk
Work from the rack. Increase the load in small increments. Mobilize the shoulder and start splitting!
1100: WOD – Death by Split Jerk
10 Minute time cap – (135/95)
All rounds begin from the floor. Clean the bar once, then begin the movement. Power cleans will be tolerated (grudgingly).Learn More
Strength: Sumo Deadlift
Wide stance, medium grip (just on the knurling). Same set up as a traditional D/L, just a shorter range of motion. Pull some big numbers!
3 x 3 x 3 x 3 x 3
WOD: 7 & 7 – 7 Minute AMRAP
7 Sumo Deadlift High Pull (SDLHP) (75/55)
7 Hand Release Push-Ups (HRPU)
Mobility: Band resistance leg stretch. While lying on your back, place the band around the foot and extend the leg. Light those hammies up!
Buy out: 2 minute squat sit. Stay in tension, don’t drop out of the bottom!Learn More