07/12/2021
Announcements
Week 2 of 5k prep is available under the "45-60 min of conditioning" program tab. Log your time and distance in Wodify!
Shoulder Press (5 Rep Max)
Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x5+
Opt. 2 5×5 @ 70% of 1 RM
Opt. 3 5×10 @ 60% of 1RM
Opt. 4 Accessory Work
Opt. 2 5×5 @ 70% of 1 RM
Opt. 3 5×10 @ 60% of 1RM
Opt. 4 Accessory Work
*Or bench 1-3 options
Metcon (Time)
For Time
7 Rounds:
12 Calorie row
8 Pullups/CTB
6 Box Jumps
7 Rounds:
12 Calorie row
8 Pullups/CTB
6 Box Jumps
12 min cap
Metcon (Time)
Optional Accessory work:
Super-set GHD Situps + Rower pike-ups
5 Rounds
Rx 5×8
Rx+5×12
Rest 2 mins between super-sets
Super-set GHD Situps + Rower pike-ups
5 Rounds
Rx 5×8
Rx+5×12
Rest 2 mins between super-sets