Strength 1
5 sets x 1 In the Hole Front Squat @ 80-90% of 1RM
* Rest as needed between sets *
Strength 2
Strict Weighted Chin Up (Supinated)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM
* Rest as needed between sets *
WOD
"Jersey Mike’s"
For Time:
200m Run
18-15-12-9-6-3
Shoulder to Overhead 115#/75#
WOD
"Parmesan"
Teams of 2 For Time:
100 Pull-Ups (sub Ring Row (Inverted))
100 Hand Release Push-ups
5000m/4000m Row
Strength 1
Deadlift:
5 sets x 2 Deficit Deadlifts @75% of 1RM
* Rest as needed between sets *
Strength 2
Strict Deficit Handstand Push-ups
5 sets x 40-50% reps of Max Unbroken Reps (SHSPU)
-The prescribed deficit is 4” for men and 2” for women.
-Record your score as your highest set. Comment with reps in each set-
WOD
"Cheddar"
For Time:
63 Deadlifts 95#/65#
45 Hang Power Cleans 95#/65#
27 Front Squats 95#/65#
Strength 1
Bench Press:
5 sets x 2 Pause Bench Press @75% of 1RM
*2-3 second pause*
* Rest as needed between sets *
Strength 2
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
WOD
"Blue Cheese"
Teams of 2
4 Rounds For Time::
12 Bar Muscle Ups (Sub 24 pull ups)
12 Wall Walks
24 Synchro Wall Ball Sit Up 203/14#
