Jay climbing the rope!

Jay climbing the rope!

WOD for Monday, April 22
WODs at 6, 7:15, 8:30 & 11:45 am and 5:15, 6:30, & 7:30 pm

I’m glad that so many of you joined us for yesterday’s WOD. A good time was had by most. Remember to choose your partner wisely.

Today is the start of Wendler Week 2, and I promise you that the lifts will be challenging. Focus on proper form above all else.

Strength
High Bar Back Squat
3 reps @ 80, 85, & 90%

Rest a minimum of 2 minutes between all sets. Focus on executing proper form. Hips forward! Explode out of the bottom of the squat! You shouldn’t fail on any lift.

Conditioning
4 rounds for time
11 bench jump overs
7 power cleans/Sumo dead-lift high pulls
5 muscle-ups

Scale bench jumps to parallette or barbell jump overs. Choose the same weight for power cleans and SDHPs. We’ll discuss many scaling options for muscle-ups, including assisted and jumping muscle-ups.