WOD Brief

STRENGTH – For some of you that have been with us since 2017 this may look familiar, so yeah, you know what’s coming in the near future.

  • Start at a manageable load – what we think we could lift for ~20 repetitions.
  • Complete our 10 repetitions, and add on a small amount of weight to prepare for our set of 8 repetitions. None of these repetitions should be max effort lifts. We are looking for the heavy stimulus today, but there should be no chance of a missed lift. Record your final 2 reps to TRIIB.
  • ONE ATTEMPT at each set, no exceptions.

METCON – Similar to our dear friend “Jackie” however we have left out the pull-ups and utilized the wallball for thrusters, oh and added in a few burpees for those of you that love to put the BALL down when you really don’t have to. You’re welcome. <3

BACK SQUAT STAMINA

Every 3min for 15min:

10 – 8 – 6 – 4 – 2


W.O.D

“Jack-ed”

1000k Row

50 Wallballs

  • Each time you drop the bar 5 burpees.
  • If you do your set unbroken you win…nothing!
  • 10min time cap.

 

Open/Performance – as written

Fitness – 1k Row, 30 Thrusters at 45/35 or substitute wall balls 14/10

 

Recovery

4 Sets of

10 Weighted Glute Bridges (with the chest elevated on a bench)

10 Glute Ham Raises or Banded Good Mornings or RDLs (choose which you are confident with)

 

**Optional Work Suggested BEFORE class**

 

EMOTM x 6min

1 Single Squat Snatch (Full)

  • Building in weight

Then…

 

Every 2min x 5 sets

1 Single Squat Snatch (Full)

  • Building in weight or stay at a inconsistent weight to work form/efficiency.