 | 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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