WOD Blog

Fri, Feb 6 2015

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3192 days ago)
R - 2.6.15JCPD - 2.6.15

R - 2.6.15


(Check In)
1. Strength
A. 10 RM Thruster
B. 5 RM Weighted Strict Pull up
C. 5 RM Thruster
D. 3 RM Weighted Strict Pull up
E. 3 RM Thruster
F. 1 RM Weighted Strict Pull up

2. Conditioning
3 RFT:
20 Thrusters, 115/80
20 Box Jumps, 24/20
20 KBS, 70/53
20 C2B Pull ups

3. Strength Accessory
3 Giant Sets of:
5 Strict Muscle ups
10 Bench Supported Bent-over Row – you choose the weight
10 Barbell Back-rack Reverse Lunge Steps (5/side) – you choose the weight
15 GHDSU
- Move from exercise to exercise with purpose.  Rest as needed between sets.