Warm-up Drills
I. Run 800m
II. 3 rounds of
10 x Wallballs (20/14)
10 x Hindu Push-ups
10 x Step-ups
III. Mobility
Impact/Focus: Press 5-5-5+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 65%
5 x 75%
5+ x 85%
Post sets/reps/loads to comments.
“Binky’s Revenge”
Complete 3 rounds for time
1:00 x Max DB Thrusters (50/35lbs)
Rest :30
1:00 x Max Toes-to-Bar
Rest :30
1:00 x Max Box Jumps (24/20″)
Rest :30
1:00 x Max Rope Climbs
*Notes:Rest :30 between rounds. Score each round by total reps.
Post total score to comments.
Press 115 x5
WOD 22 thrusters/37 T2B/ 53 BJ/ 9 rope Rx
“Press 5-5-5+”: 85# x 7
“Binky’s Revenge”: 20 (35#)/48/44/5
Press 70×8
Binky’s Revenge 22/31/48/3 RX and 24″ box jumps