01.27.2014

 In WOD

Warm Up

2 Rounds

  • 10 Scap Push Ups 
  • 10 T Push Ups
  • 10 Ring Rows

Strength/Skill

A: Find 1RM Press

Use the following percentages in building to today’s 1RM:
3 Reps @ 50% of Possible 1RM
 
2 Reps @ 75% of Possible 1 RM
 
1 Rep @ 85% of Possible 1 RM
 
1 Rep @ 90-95% of Possible 1 RM
 
1 Rep @ 100% – TEST 1RM
 
* 1 Rep @ 100% – OPTIONAL 2nd TEST – HIGHER THAN last rep.

B: Find 1RM Weighted Pull Up OR Max Reps Deadhang Pull Ups

MetCon

Every minute on the minute for 10 minutes complete:

  • 7 KBS (53/35)
  • 7 Box Jumps (24/20)

If you cannot complete all 14 reps in the minute then count a penalty.  Each penalty is 20 Burpees at the end of the 10 minutes.

Leave a Comment