WOD Blog

Mon, Jul 29

Most Recent Benchmark:
3/1 on Mar 1, 2019 (171 days ago)

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

0% 0%


815-516-5064
CrossFit Phoenix 815
93 E Berkshire Dr Unit A
Crystal Lake IL. 60014 (view larger map)