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Build to a 1RM, or a heavy single rep depending on how you're feeling.
*If not comfortable building to a heavy weight, or your heavy weight doesn't take a lot of time to work up to, then let's have you perform 7 x 4 with something heavy'ish for 4 reps.
**Shoulder Peeps =
A1) DB Bench Press - 5 x 6 @ 31X0
A2) DB Bent Over Row - 5 x 8 (ea) @ 20X1
Fitness + Performance
30/24 Calorie Row
25 Wall Balls
20 Push Ups
15 KB Swings (F = 44/26; P = 70/53)
10 Goblet Squats (F = 44/26; P = 70/53)
5 Calorie Ski
60/50 Calorie Row
50 Wall Balls
40 Push Ups
30 KB Swings (70/53)
20 Goblet Squats (70/53)
10 Calorie Ski
*These are two very different workouts. F + P people, we're shooting for 2+ rounds, and C people, we're shooting to complete 1+ round(s). But the pacing should be completely different, and training stimulus completely different. F + P people, you should be trying to push your pacing towards more of a 90+% effort, whereas C people, you should be holding a steady 80% effort and turn it up towards the very end. Mentally, the F + P version is much better on the psyche because you're moving onto a different movement much quicker than the C version. The C version will be tougher to stay with it a fight through those longer sets of the same movement.
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