Wednesday September 12

September 11th, 2018

Specialty Classes

FTX Gold (65+) at 2:30pm

Strength / Skillwork

Warm-up and then 2RM High-hang Clean


4x Each (No time component)

  • Max Reps Bench Press
  • Max Reps Pull Ups

Rx: Bench 1/2 BW, Green Banded Pull Ups
Rx+: Bench 3/4 BW, Blue Banded Pull Ups


5 Rounds of: (No time component)

  • Max. reps of BW Bench Press
  • Max. reps of Pull-ups

Record reps for score.
There is not time component. Get plenty of rest between sets.



5 rounds for time:
10 Banded Pull Ups
10 PR Push Ups
10 Sit Ups
10 Air Squats

PR stands for Palm Release. Leave fingertips on the ground.