Monday 11.27.23

Class Times:
3:30, 4:30 & 5:30pm

Warm Up (Min 0-12)

2 Rounds:
10 S-Leg Box Step Ups
10 Barbell RDLs
5 Lateral Bar Burpees

Get Fit (Min 20-34)

“Ship Wrecked”
Every 2:00 Until Failure
8 Burpee Box Jumps 24/20″
8 Power Cleans 135/95
*Increase Power Clean Reps by 2 per round 8/8, 8/10, 8/12, etc…

This is Jump Ship’s flagship benchmark WOD! top scores get into the 20’s+ on the Power Cleans. Try to pace and stay relaxed through the first few rounds, then build the intensity as you go. If you come out too aggressive, you’ll likely fall apart a round or two sooner than you have to. The two ways to modify this to get at least 10 minutes + is to only increase the PC reps by 1 each round OR modify the weight back significantly to allow for bigger sets.


Every 2:00 Until Failure
8 Burpees
8 Hang DB Power Cleans 35/20s
*Increase Hang Power Clean Reps by 2 per round 8/8, 8/10, 8/12, etc…

Get Powerful (Min 42-54)

Clean and Jerk Complex
2 Cleans + 2 Jerks (Any Style)
Every :90 for 12:00
1 Complex

You complete both Cleans THEN both Jerks. Cleans can be T&G or drop and reset, but the Jerks should be back to back. Start light and build across the 10 sets.

Competitor Extra

Every 2:00 for 10:00
500/450m Bike Erg
Max Ring Muscle Ups

Score is total Muscle Ups across the 5 Rounds. There is no built in rest so plan your transitions wisely to avoid losing time.