Wednesday, jan. 18

Strength:

Lifting: Bench Press and Weighted Strict Pull-ups

Bench Press 5-5-5-5-5, using heaviest weight per set

Weighted Strict Pull-up 3-3-3-3-3, using heaviest weight per set

Athlete Instructions

Every 3 mins for 15 mins do:

5 Bench Press- 80+% 1RM

3 Weighted Strict Pull-ups- max load

Scale: the weighted pull-ups to a challenging set of 3 banded strict pull-ups with lightest band you can.

"Space Oddity"

AMRAP 14 mins: Wall Walks, Pull-ups, and Double Unders

Complete as many rounds as possible in 14 mins of:

3 Wall Walks

20 Pull-ups

60 Double Unders

5 Wall Walks

20 Pull-ups

60 Double Unders

7 Wall Walks

20 Pull-ups

60 Double Unders ... Continue adding 2 Wall Walk reps each round until time expires.

Athlete Instructions

We are looking to tackle some quality volume here today as we get ready for the Open. Be sure to wear some hand protection and manage your sets early on as 14 mins is a long time fo tackling this one.

L2: Complete as many rounds as possible in 14 mins of:

2 Wall Walks

15 Pull-ups

45 Double Unders

4 Wall Walks

15 Pull-ups

45 Double Unders

6 Wall Walks

15 Pull-ups

45 Double Unders ... Continue adding 2 Wall Walk reps each round until time expires.

L1: Complete as many rounds as possible in 14 mins of:

1 Wall Walk

10 Banded Strict Pull-ups

75 Single Unders

3 Wall Walks

10 Banded Strict Pull-ups

75 Single Unders

5 Wall Walks

10 Banded Strict Pull-ups

75 Single Unders ... Continue adding 2 Wall Walk reps each round until time expires.