Warm Up
10 Bent Over Y,T,W’s
3 Rounds
10 Push Ups
10 Bodyweight Squats
10 Scap Pull Ups
3 Pull ups or 8 Ring Rows.
Strength: Bench Press
Every 2 Minutes On The Minute
Deload week after heavy weeks. Take it easy on the strength.
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
5 Reps @ 50-65%
WOD
For Time in pairs
30-24-18
ELITE
Devils Clusters (35/25)
Chest to Bar Pull Ups
COMPETITIVE
Devils Clusters (35/25)
Pull Ups
PERFORMANCE
Devils Clusters (35/25)
Ring Rows
Stimulus Points
Quick switches with your partner, a devil cluster is a burpee into a DB squat clean into a thruster.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 10-15 calf raises
Even Minutes) 30-45 seconds farmer hold
Cool Down & Dismissal
Quad Stretch
Prayer Stretch