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