1121 Main St, Bryson City, NC 28713

W.O.D. Thursday 5-8-2014

"Strengthen Your Brothers"

W.O.D. Thursday 5-8-2014

Warm up
3 rounds of: 200m row, 7 deload pushups, 7 squats, 7 situps

3min Burpee test

15 minutes to work up to a max strict press.

Complete 5 rounds for time of:

1 Press 90% of 1 RM from today
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

Cooldown with 2×12 of accessory work – shoulders/biceps

Comments: 2

  1. Brook says:

    49 on 3 min burpee test, I was pretty happy with this…until I found out Erin beat me.

    Strict press for me is awful only got to 70lb tried using 65 for workout but barely made it out of round 1 couldn’t budge it on round 2 dropped to 55. Had a hard time finding the right mod for pull up.

  2. Marzena says:

    Got 40 burpees in 3 minutes. Burpees are hard but condition me well so I actually like doing them.
    Got to 53 lbs on my strict press
    48 lbs for the WOD and strict pull ups with legs on the floor.

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