2 round:
250m Row
5 Plank Walkouts w/ push up
5 Strict Pull Ups
10 KB Swings
10 PVC Pass Throughs
20 sec Handstand Hold (Or Overhead Plate hold)
20 sec Lat Stretch
1 x 5 Strict Press week 5

Score Type:: Total Weight

Strict Press:
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

*If you achieved 10reps @ 85%, 7 reps @ 90%, and 3 reps @ 95%, your percentages are based off 93% of your ORIGINAL 1RM. Multiply original 1RM by 0.93 to find working weight. Last set is a minimum of 5 reps, aiming for 10.

*If you were not able to achieve 10, 7, 3, your percentages are based off of 90% of your ORIGINAL 1RM. Multiply your 1RM by 0.9 to find the weight you'll be working with. Last set is a minimum of 5 reps, aiming for 10.

*If you achieve 10 reps @ 85%, add 5# to your 1RM for next weeks cycle.
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7/11/2019 - WOD

Score Type:: Total Time

For Time:
50 Hang Power Cleans (115/80)

EMOM: 5 Toes to Bar

*18min Time Cap
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Comments

Deonna Murray 1 week, 1 day ago / Reply

7/11/2019 - WOD: 4:37
Notes: 55

Justin Croom

Justin Croom 1 week, 1 day ago / Reply

7/11/2019 - WOD: 4:38

Justin Croom

Justin Croom 1 week, 1 day ago / Reply

Strict Press week 5: 160 lbs

Deonna Murray 1 week, 1 day ago / Reply

Strict Press week 5: 65 lbs

Tracey Lower 1 week, 1 day ago / Reply

7/11/2019 - WOD: 5:02
Notes: 75

Tracey Lower 1 week, 1 day ago / Reply

Strict Press week 5: 95 lbs
Notes: 5 reps @ 95

Laura Vasquez 1 week, 1 day ago / Reply

7/11/2019 - WOD: 7:00

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