Strength

Strict Press 1-1-1-1-1

  • Heavy for the day, no 1RM
  • EMOTM for 5min

W.O.D

“Pearl Jam”

5 Rounds

 3-minute AMRAP:Rest 2 min between rounds

20 push presses

Max-rep weighted pull-ups

*Each round decrease weight on the pull-up.

Open/Performance

Men: Push press 135-lb  

weighted pull-ups 50-40-30-20-10-lb 

Women: Push press 95-lb.  

Weighted pull-ups 25-20-15-10-5-lb. 

Fitness

Men: Push press 115; Weighted pull-ups 50-40-30-20-10-lb.

Women: Push press 75; Weighted pull-ups 25-20-15-10-5-lb. 

Scaled

Any weight, max strict pull ups without weight or elevated ring/bar rows

 

  • If you are intimidated by the weight on your bar, it’s TOO heavy!
  • Stay tight, cycle smooth and fast.

 

Recovery

3 Rounds, NOT for time

50ft Sled Push AHAP

50ft Sled Pull AHAP

10/side, Single Leg, weighted, reverse hyper