WARM UP: Med-Ball Toss

BUY IN: KB 3 x 30 drill

STRENGTH: Clean 5×5 @ 70% 1RM


OHS Strength Ladder:  Tag Team
10 reps @  Light
9 reps @ Light
8 reps @  Light
7 reps @ Light (Pause just long enough to add weight)
6 reps @ Med
5 reps @ Med
4 reps @ Med
3 reps @ Heavy (Pause just long enough to add weight)
2 reps @ Heavy
1 rep @ Heavy

CASH OUT: Row w/ partner  50-40-30-20-10 calories


11 Responses

  1. laura

    I hope I can make it in today!! I wanna do this WOD! I am working a golf tournament in Humble today…..they say till 630p but depending on how fast the golfers are I may get done early….though we are serving them McAllan Scotch soooooo this may slow them down considerably 🙂

  2. Russell Wells

    Good WOD to start the week off with. The cash out will definitely take your loose change… 🙂

  3. Casey

    If I used foul language, I would definitely have called the rower a bad name. It really got the best of me today. Graig, bless your heart for being so encouraging……..it was so, so sad.

    Nancy, Way to go girl!!

    Welcome Matt M. You did great today!

  4. brad

    If that doesn’t make you stronger, nothing will. A chance to work on two different goats in one day.

      1. Russell Wells

        Thanks for that definition Brad, I thought someone had pulled a couple of old muscle cars into the box and was wrenching on them. 🙂

  5. Sivi

    Great day at the box! Rowing was tough but felt great when it was over. Thanks Zach and Matt for great coaching. Mia, thanks for the encouragement. It was fun today!

  6. Matt Vaughan

    Been working on my rowing technique and it’s making a world of difference. Was able to consistently row at 18-22 SPM and was getting about 1 calorie per pull.