Heat Wave

Melaina Neisner | 08/06/2018 | 7

Hey Gang!

#melmonday was a blast today! Way to push through the heat, y’all. Today was a scorcher!

Here is what we have for tomorrow!


5 shoulder 2 over head (155/105)

10 pistols

20 pull ups


For the beginning of class we’ll focus on working up a heavy shoulder to over for a set of 5. Not a maximal lift for the day as we want to focus on connecting the reps and keeping them as touch ‘n go. The shoulder to over head in the work out will be heavy today, so I want y’all to chose something heavy but that you can connect for all 5 reps, every time. (note – it does not say 5 clean and jerks, so absolutely no singles).

Before we get into lifting we’ll let you play around with some pistol work and scales as well as setting the pull ups. The pull ups should be done in 3-2 sets, no more than 3! Choose your scales wisely, drop the reps down if you need to!

Alright, team, tomorrow is also going to be hot, make sure to hydrate! Stay safe and have fun, y’all!




7 comments for “Heat Wave

  1. JoshMc says:

    WoD: 5+29 @ 95#; 24” box for one-legged step downs/ups; and ring rows.

  2. Abigail R says:

    WOD: 3+19 @ 65#, band supported pistols, and 15 pull-ups per round. Grip fell apart real fast.

  3. Ben B says:

    WOD: 5+16. 115#, pistols with band support, mix of PU and jumping.

  4. Eoin says:

    WoD: 5+15 @ 95#; pistols with ring support; and ring rows.

  5. Roger says:

    WOD: 3+10 @ 95#, Pistols (w/ 5# db for balance), Pull Ups

  6. Nadav says:

    WOD: 5 @105#, one-legged deck squats, and ring-rows

Comments are closed.