5 Rounds
15 Power Cleans
15 Pull Ups
MCx: 135/95
MAx: 115/75, 8 pull ups (band)
MVx: 75/55, ring rows
WOD GOALS + GUIDANCE: Fifteen reps… it’s not ten, which for most movements can be done unbroken. It’s also not twenty, which usually requires a break. It’s the […]
Front Rack Lunge (3 x 10/10, across
GOALS + GUIDANCE: Even though we are lifting, expect to get a cardiovascular response these lunges. You’ll maintain the same 6/10 effort for all three sets of 10 reps on your left side, and 10 reps on your […]
Push Press (4 x 8, across)
GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort (or 60% of your 1 rep max), which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of […]
Deadlift (4 x 6, across)
WOD GOALS + GUIDANCE: Work up to a 6/10 effort or 60% of your 1 rep max (if you have one.) Six out of ten effort, should feel like you could another 3-4 reps. Maintain the same weight for the remaining sets. Record your weight.)
AMRAP 18
30 Box Jumps
15 Calorie Row
5 Wall Walks
MCx: 24/20
MAx: step 24″, 12 cals, 3 wall walks or modified
MVx: step 20″, 9 cals row, 20 shoulder taps or pull thrus
WOD GOALS + GUIDANCE: AMRAPs are a time to try ONE NEW skill or […]