Warm Up
30 seconds work / 10 seconds rest / 2 rounds
Banded Pull Aparts
Push-up Negatives
Prayer Stretch
Quadruped Thoracic Rotations
Active Hang
Med Ball Thrusters
Strict Press Demo / Practice / Form Checks
Strength
Deadlift
Every 2 minute on the minute x 6 rounds
Strict Press x 5 reps building weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
In Pairs for 20 Minutes
COMPETITIVE
Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
20 Hang Cleans (45/35)
20 Burpees Over Bar
PERFORMANCE
Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans (45/35)
15 Burpees Over Bar
LIFESTYLE
Partner A:
Row 500m
Partner B:
As Many Rounds as Possible
15 Hang Cleans
15 No Push-ups Burpees Over Bar
* Each time the DB’s are dropped during the 2 minutes, do 3 burpees.
Strict Press 85x 5, 90x 2
WOD Competitive with MJ
8 full rounds and a little extra
Great job buddy! That first round had me scared I can’t keep this up!! Then we paced a little better 😊
Haha! Yes!! We went out of the gate at a 110% pace…. After round 1 we quickly realized… nope… 20 minutes is long! 😜
Great work friend!
Like always, 6am’ers crushing it!
Strict press 6x5reps at 75lbs
Strict Press; worked up to 145 x 5 (PR!)
WOD, competitive with Derek: 9 rounds even.
Came out too hot as always, but settled into a manageable pace.