WOD – Tue, Jan 14
Intent
Today we focus on upper body pressing as our strength movement. Similar to most days, you want to focus on starting heavy and staying heavy, leaving 1-2 reps in reserve on the first set or 2 and building to a pure threshold of 6 reps through the 4 sets. Our conditioning today is a fun format where every 3:00 you will begin a new round. The goal is to race each block and push the threshold to get the fastest time possible and rest with the time remaining. Scaling the gymnastics and reps throughout the conditioning will be important to know you can have around 1:00 or more of rest time for each interval.
Warm Up (Checkmark)
- 3 Rounds:
- 100m Ski Erg
- 10 PVC Pass-Throughs
- 10 Good Mornings
- Press-Specific:
- 5 Scapular Push-Ups
- 5 Strict Press with Empty Barbell
Strength (Weight)
Strict Press (4×6 @ 70-75%): Every 3:00 for 4 sets. (12:00)
Conditioning (5 Rounds for reps)
Every 3 Minutes x 5 Rounds:
- RXConditioning:
- 7 Bar Muscle-Ups
- 9 Bar-Facing Burpees
- 18 Deadlifts (155/105 lb)
- Intermediate:
- 5 Bar Muscle-Ups or Jumping Bar Muscle-Ups
- 8 Bar-Facing Burpees
- 15 Deadlifts (115/75 lb)
- Baseline:
- 5 Pull-Ups or Ring Rows
- 6 Modified Burpees (elevated surface)
- 12 Deadlifts (75/55 lb or kettlebell deadlifts)
Cool Down (Checkmark)
