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Blog Archive

WOD

Strict Press

1-1-1-1-1 then 1+ at 60% of last set of rep*

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

“Nicole”

20 min AMRAP:
Run 400 meters (outside)
Max rep Pull-ups

Post number of rounds and total reps of pull-ups completed

Skill

  • Press
  • Back squat

WOD

Press: 3-3-3-3-3

Back squat: 5-5-5-5-5

Performance WOD

For time:
45 pound barbell Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes-to-bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

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Today’s WOD

  • Wednesday, 11/22/17

    WOD 5 RFT of 400 Meter Run 7 Deadlifts (Rx: Body Weight, L2: 80% Body Weight, L3: 60% Body Weight)
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