Friday, February 14th

Main – WOD

Bench Press (5×5)

20 minute running clock

Partner up with someone around your same strength level. Perform 5 sets 5 with a 3 second pause at the top and bottom of each rep (partner will provide count down). Add weight as needed. Record heaviest set performed.

Shaking The Thrust Off (AMRAP – Reps)

7 Min AMRAP:
3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thursters
9 Pull-ups
12
12
15
15
Etc…
Rx =
95/65
Unassisted Pull-ups

Rx+ =
Chest to bar pull-ups

Scale as needed

*Competition WOD

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.