Joint Prep. 2 x Lunge to dislocate down and back KBC 4 x 1 Minute Rack hold 30 second rest between efforts WOD Half gasser Farmers Walk 45/30 50 Wall Balls Half gasser Farmers Walk 35 Wall Balls Half gasser Farmers Walk 20 Wall Balls Cool Down 3 minutes of Skipping Rope DirtBag test p
7th Edition “Hell Week” Joint Prep. 5 x wall walks then 2 Rounds 7 Snatch Grip RDLs 65/45 7 Hang Power Snatches 7 Snatch Balances Rounds are to be done unbroken rest 30 seconds between Efforts KBC 1 1/2 minute Rack Hold with a half send off every 10 seconds Rest 2 minutes
7th Edition “Hell Week” Joint Prep. Dead Bugs SWOD Axle push press 5, 5, 5+ * Up 5lbs from last week Deadlift 5+ @ 70% of your 1rm * Up 5-10lbs from last week AUX. 5×5 GreySkull Grinders *The goal is to hit all your 5 sets of 5 unbroken. That is the goal, but either w
7th Edition “Hell Week” Joint Prep 2 x lunge to dislocate the length of the gym KBC 5 x 1 minute Kneeling Rack Holds Rest 30 seconds between efforts WOD 3 Rounds 20 Pullups 30 Doubleunders 40 Situps 50 Air Squats Rest 2 minutes between efforts Cool Down Run 1 lap around th
7th Edition “Hell Week” Joint Prep. Jump Progression KBC 3×3 Armbar Stretch 3×3 Turkish Getups SWOD Establish 1rm Max Shoulder to overhead *This can be done with a jerk, rack jerk, snatch balance, split rack jerk, push press, etc. Just lock it out and stand. WOD
Rest Day/Topic Day Blake came up with this idea in Canada every thursday will be a topic day, this was better then the original idea of topless day. Todays Topic… If you were a professional fighter or in the WWE what would be your entrance song?