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Build to a 3 RM
Shoulders Unhappy Pressing OH?
Neutral-Grip, Incline Bench (1st or 2nd notch), DB Bench Press
6 x 4 @ 51X1
4 RFT (18:00 cap)
20 Wall Balls
16/12 Calorie Row
25 Wall Balls
25/20 Calorie Row
30 Wall Balls
30/24 Calorie Row
The mini-goals for everyone, at all levels, is to be sub-2:00 with your wall ball and rowing combo...best of luck to us all!
So the maxi-goal, to show off your conditioning, is to try to be sub-14:00 total-time. Please choose appropriate repetition numbers for YOU if these numbers do not allow you to make it under the 2:00 mark in the very first round. These are meant to be ALL-OUT SPRINTS each round, knowing you have a 2:00 rest after each round.
**If you think you're really fit...try this in the opposite order: Row then UB Wall Balls...let me know how it goes.
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