Strict Press 1×5 at 50% 1RM

Strict Press 1×4 at 60% 1RM

Strict Press 1×4 at 60% 1RM

Strict Press 1×3 at 70% 1RM

Strict Press 1×3 at 70% 1RM

Today’s strength portion has a time component. Athletes will have 10min., performing a set every 2min. adjusting their weights on the barbell accordingly.

For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time


For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

Remember, for those of you repeating this wod, you may or may not PR today. Either way is ok. Show up, give it your best, for today, and know that you are getting more fit when you show up.

* The thruster weight should be something the athlete could perform 50+ reps, unbroken when fresh. For the stimulus of this wod, the thrusters should be completed in no more than 2-3 quick sets. Many athletes will perform these thrusters unbroken.

* The pullups, or modified version, should be performed in 2-3 quick sets as well.

*for stimulus, row should be completed in 4min or less. If not a strong rower or beginner, to maintain stimulus of this wod, row 750m.

reduce weight
med ball thrusters
med ball front squats

* if choosing strict version of pullups, perform 10-15 reps.
bands – only if efficient at kipping with bands
ring rows

* The opening row matters, but it is far less important than the two movements that follow
* Pace this row out relative to how comfortable you are on the thrusters
* If you are confident with the next station, see if you can get to the pull-up bar a little faster
* If you know the thrusters will present a big challenge, move at a controlled pace on the rower to set yourself up nicely for the middle station

* The biggest thing to strive for on the pull-ups is consistency
* This means consistency in your sets, but also with your rest between sets
* Once these fatigue, they can be difficult to “get back”
* Pick an option from below that you are confident in sticking with after getting off the thrusters:
2 Sets: 15-15 or 20-10
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 10-8-6-4-2
6 Sets: 5-5-5-5-5-5

* The big focus on the thrusters is solid front rack positioning
* It becomes a lot easier to hold on for larger sets when you feel confident with you barbell placement
* Rather than rushing into your first rep, try to get comfortable enough with the bar to settle in for larger sets
* Here are a few ways to get to 50 reps:
1 Set: 50
2 Sets: 30-20
3 Sets: 25-15-10
4 Sets: 15-15-10-10
5 Sets: 10-10-10-10-10