Thursday 5/12/16

Wednesday evening classes showing some great form on their Turkish Get-Ups! Photo cred: Coach Steve


20 minutes to superset Bench Press and Barbell Rows

Bench Press (3×5 @ 70-73% or +5-10# from last week)

Warm-up 2-3 sets before starting working sets.

(If you don’t have a 1RM, add 5 lbs from last week)

Barbell Row (3×8)

Rounds 1&3: Supinated (underhand) Grip
Round 2: Pronated (regular overhand) Grip

Choose a weight that you can maintain good form throughout but is difficult for the last few reps


30 Seconds to Breathe

*compare to 6/8/15*

6 Rounds for Total Time (9 MIN CAP):

3 Hang Power Clean
4 Front Rack Reverse Lunges (2x each leg, alternating)
1 Push Press/Jerk
4 Over the Bar Burpees

*REST 30 SECONDS between rounds*

Rx = 135/95
Suggested Scale = 115/75

Cash-Out / Cool Down

With barbell still loaded from WOD, grab an ab mat and perform:

A) 10 Barbell Ab Roll-Outs on Knees (as far as possible while staying HOLLOW) – rest as needed b/w reps

B) Calf/Achilles Smash on Barbell — 90 sec per side

then, 3 mins Straddle Against the Wall

Categories: WOD

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