WOD Blog
 | Fri, Apr 30 2021 |  |
| Fri Apr 30 2021 Deadlift | Fri Apr 30 2021 Strict Press | Fri Apr 30 2021 Murph Prep |
Fri Apr 30 2021 Strict Press
(Weight)
Strict Press
Part A - 3 Sets:
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Presses
Rest as needed between sets.
Part B - 1 Set:
Max Reps Strict Press
Stimulus
- In part A, complete 5 sets of 3 strict presses. The first rep of each set will have a 4s negative. The second 2 reps will be 2 regular strict presses.
- In part B, complete a max set of strict presses. Press until you cannot successfully complete another rep.
- Focus on keeping the midline tight (don't let the ribs poke out when pressing) and keeping the legs squeezed (no dipping of the legs).
All percentages based on 5RM Strict Press:
Part A - 90% of 5RM Strict Press
Part B - 70% of 5RM Strict Press
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Fri Apr 30 2021 Murph Prep
(Time)
Murph Prep (this counts towards the challenge!)
For time:
4 rounds
400 m run
4 pullups
4 pushups
12 airsquats
4 pushup
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