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Monday Priority 1 Warm Up 1) Jump Rope – 3 min 2) Shoulder Seq 3) Lizard Lunge x 5/5 + Low Squat 3 min WOD Make-up day – Benchmark #1 –OR– 5 rounds for time: Row 500m 15 Push Presses 95/65lbs Recovery 3 min- Band Pass-thrus, Halos, and Whippets Tuesday Priority 3 or Make Up Monday Warm Up 1) Jump … Read More

Block 5 – Taper

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We start retesting the benchmark this Saturday and it will continue for the following week. Monday Priority 1 Warm Up 1) Jump Rope or Row 3 min 2) Shoulder Seq WOD Week 11 of 11 Block 5 -Taper Peaking A1. Bench Press: 3 x 3; rest 2 min (use only 75% old 1RM) A2. Strict Chin-Up: 3 x 3, rest … Read More