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Strength
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Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
The calculation form is below!
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WOD
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Complete 4 rounds for reps of:
1:00 Thrusters, 115#/80#
1:00 Strict Pull-ups
1:00 Rest
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Mobilization is important, whether lead by a coach in the warm-up or on your own. Do it!
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A quick word on today’s workout so you have an idea how to approach it.
Thrusters. These should be a bit heavier than your typical thruster load. 95/65 is a common prescription for thrusters. Whether you scale or not, today throw a little more on the bar than usual. No, you won’t get as many reps per round. Sometimes it’s not about who gets the most reps, which contradicts the “complete 4 rounds for reps of” statement but hopefully you get the point!
Strict Pull-ups. This is the day we get angry text messages and middle fingers from those of you who rock kipping pull-ups but struggle with the strict version. OK, we don’t really get angry text messages and only once in a while do we get the finger. But we know this puts many of you outside of your comfort zone. You’ve been around long enough to know that if you don’t have a strict pull-up, we’re not going to allow the kipping version. Instead we’ll provide some drills and movements to develop that strict pull-up. Trust us, this is what you want even if you don’t know it yet!!
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