Shoulder Press (Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)
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We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.
Primary Objective: We are looking to complete each round in sub 5-6 minutes.
Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.
Stimulus: Full Body Muscular Endurance Triplet
RPE: 8/10
- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs
Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Slow Pull Power Clean
Push Jerk
Power Clean
Push Jerk
Power Clean + Push Jerk (Take 10 minutes to Establish
3RM Power Clean and Push Jerk)
% is Based on 1RM Clean and Jerk
-This complex must be unbroken.
Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk
- We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks
“Piss Excellence” (Time)
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 185/125, S 155/105) --
Time Domain: 11:00-15:00
Time Cap: 18:00
Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)
Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.
8/8 Single Kettlebell Staggered Stance Romanian Deadlift
:20/:20 Single Arm Arm Plank
:20/:20 Side Plank
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Go Over the Turkish Get-Up for 5-7 minutes
Turkish Get Up (Every 90 seconds x 8 Sets
1/1 Turkish Get-Up)
We are looking to perform 1 Turkish Get-Up on either side in each 90 second time frame with the goal of challenging loads and working on quality form throughout.
"Crank" (Time)
3 Rounds for Time
500m Row
100m Farmers Carry
400m Run
100ft Sandbag Carry
Farmers Carry:
Dumbbells @ 2x(Rx70/50, S 60/40)
Kettlebells @ 2x(Rx70/53, S 53/44)
Sandbag:
(Rx150/100, S 75/50) -
Goal Time Domain: 17-21 minutes
Time Cap: 25 minutes
Primary Objective: Complete each round in as close to 6 minutes as possible
Secondary Objective: Maintain consistent pacing across all rows and runs.
