Protected: WOD/Blog


Strict Press – 6 heavy sets of 3 reps  (rest the bar completely on the shoulders at the bottom of each rep, focusing on the shoulder drive out of the bottom of this position).


Hero WOD


20 min AMRAP

10 Push Press 52.5/37.5

10 KB Swing 24/16

10 Box Jumps


Back Squat-Build to 3 heavy sets of 3 reps with a 3 second pause at the bottom of each rep.



9 min Ascending Ladder (2, 4, 6, 8… etc)

STOH 50/35

Back Squats 50/35


5 min rest


9 minutes to complete the first ladder but in reverse (whatever round and rep you make it to in the first 9 minutes, start there and work backwards down the ladder).

Aim to complete in under the 9 minute cap.