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Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps each (45lbs)
III. Group Mobility

Impact/Focus: Press 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Press x 1-1-1-1-1RM

Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24kg)

Post scores to comments.

Samy Daghir

13 thoughts on “10.02.2013”

  1. Strict Press – 75 failed 80 multiple times yet again.
    Nate 17:37
    red band/2 abmat HSPU/20kg. Hurt back on round 8 of KB’s, did 2 more rounds PU/HSPU only.

  2. Strict press: 120# (+5# PR)
    WOD: 10 rounds @ 13:20-ish (forget… need to remember to bring my phone to the WOD)
    Pullups, modified HSPU, 32kg kettlebell.


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