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#
Strength 1
5 sets x 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM
* Rest as needed between sets *
Strength 2
Weighted Strict Chin-Up (Supinated)
5 sets of 2 Strict Weighted Chin-ups @70% of 1RM
* Rest as needed between sets *
Scaling options:
* Unweighted Strict Chin-ups
* Banded strict chin-ups with a challenging band
* Chin up negatives (control the descent as much as possible)
WOD
"Epcot"
3 Sets:
3:00 Amrap
5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)
20 Pistols
Max Burpee Box Jump Overs 30"/24"
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs
Scaled Alternative Option:
3 Sets:
3:00 Amrap
5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)
30 Air Squats
Max Burpee Box Jump Overs 24"/20"
-rest 1:00 between sets-
* Score is reps of Burpee Box Jump Overs
