250m Row
10 Lunges
10 Cossack Squats
10 KB RDL
10 KB Swings
5 Burpees
5 Barbell Hang cleans
5 Barbell Strict Press
1 x 3 7/18/2019 - Strength

Score Type:: Total Weight

Strict Press:
5 x 50%
5 x 60%
3 x 70%
3 x 80%
3+ x 90%

*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 3 reps, aiming for 7.

*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 3 reps, aiming for 7.

*If you achieve 7 reps @ 90%, add 5# to your 1RM for next weeks cycle.
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7/18/2019 - WOD

Score Type:: Total Time

Partner WOD:
For Time:
1,000m Row / Hollow Hold
30 Clean & Jerk (115/80) / Dead Hang
20 Toes to Bar / Front Rack Hold
*10 Burpees / Plank Hold
*10 Burpees / Plank Hold
20 Toes to bar / Front Rack Hold
30 Clean & Jerks / Dead Hang
1,000m Row / Hollow Hold

*Partners can partition reps anyhow, except burpees/ plank (each partner will do one round of burpees). Both partners are working at same time.

*25min Cap
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Comments

Lauren Mintz 1 month ago / Reply

Strength Cycle week 2/4: 115 lbs

Michael Bordeaux

Michael Bordeaux 1 month ago / Reply

7/18/2019 - WOD: 20:52

Michael Bordeaux

Michael Bordeaux 1 month ago / Reply

7/18/2019 - Strength: 125 lbs

Kenny Mcrostie

Kenny Mcrostie 1 month ago / Reply

7/18/2019 - WOD: 22:54

Kenny Mcrostie

Kenny Mcrostie 1 month ago / Reply

7/18/2019 - Strength: 115 lbs
Notes: 115 x 3

Aubrey Harvey

Aubrey Harvey 1 month ago / Reply

7/18/2019 - WOD: 20:13
Notes: Partnered with Kelly

Robert Woodell

Robert Woodell 1 month ago / Reply

7/18/2019 - WOD: 24:59.99

Robert Woodell

Robert Woodell 1 month ago / Reply

7/18/2019 - Strength: 120 lbs

Matthew Willard

Matthew Willard 1 month ago / Reply

7/18/2019 - WOD: 20:52

Matthew Willard

Matthew Willard 1 month ago / Reply

7/18/2019 - Strength: 145 lbs

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