 | WOD Blog |  |
Mon, Jul 29 |
7/29 Time Every 3 minutes for 18 Minutes (6 Sets): Strict Press Set 1 - 5 reps @ 80-85% Set 2 - 3 reps @ 85-90% Set 3 - 2 reps @ 90% Set 4 - 3 reps @ 85-90% Set 5 - 8 reps @ 75-80% Set 6 - 8 reps @ 75-80% If someone doesn’t know their 1RM, they can work to a challenging set of 5 reps. From there, they could move up 5#’s for the set of 3, another 5# for the set of 2, and drop 5-10#’s for the sets of 8. Ex. 5 reps at 105# 3 reps at 110# 2 reps at 115# 3 reps at 110# 8 reps at 95# 8 reps at 95# WOD: 3 Rounds 400m Run 21 V-Ups 15 Pull Ups 9 KB Swings (70/53) Blk RX R2 62#/44# R1 53#/35# R 44#/30# Sit Ups Ring Rows W 35#/26# S Scale as needed
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