WOD Blog
 | Fri, May 7 2021 |  |
| Fri Apr 7 2021 Tempo Strict Press | Fri May 7 2021 Deadlift | Fri May 7 2021 Box Squats | Cashout Murph Prep Tue May 14 2024 |
Fri Apr 7 2021 Tempo Strict Press
(Weight)
Strict Press
Part A - 3 Sets:
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Presses
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 - 95% of 5RM Strict Press
Part B - 73% of 5RM Strict Press
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Fri May 7 2021 Box Squats
(Weight)
Box Squat
On the Minute x 10:
2 Box Squats
Stimulus
All sets at 65% of 5RM Back Squat (up 5% from last week).
- This will be a back squat to a box.
- Set the box height at parallel.
- Work on form and bar speed.
- Do not 'bounce' off the box.
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Cashout Murph Prep Tue May 14 2024
(No Results Tracked)
3 rounds
400m run
5 pullups
10 pushups
15 air squats
Planned: Tue,May14,2024 Fri,May13,2022 Wed,May11,2022 Tue,May10,2022 Mon,May9,2022 Fri,May6,2022 Wed,May4,2022 Tue,May3,2022 Mon,May2,2022 Fri,Apr29,2022 Wed,Apr27,2022 Tue,Apr26,2022
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