**101215 Wednesday WOD: “Strict Total”**

** You have exactly 21 minutes to record a 1 rep max in the Strict Shoulder Press AND Strict weighted Pullup. **

**All weighted pullups must start from a dead hang. If you don’t have a strict pullup perform 3-5 negatives after each shoulder press set. I suggest you work back and forth between the two movements to find your max. If you take an attempt every 1:30 you will get 7 sets of each in. If you take an attempt every 2:00 you will get 5 sets in. Record each number and add together for a total score. **

*“After Party” 3 rounds: 40 Double-under, 30 Situp (HTFU use GHD), 20 Pushup (HTFU use rings or elevate hands on blocks).*

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WOD: 170 + 70 = 240

Press: 165# (pr)

Pull up: 105#

Total: 270#

Press: 140 (PR)

Pull: 85

AP x 5 (situps)

Strict Press x 1: 145 lbs

Strict Pullup x 1: 75 lbs

After party 12:26

Strict Press = 155

Strict PU = 88

AP: 3 rounds with GHD and rings

WOD: 160 + 82.5 = 242.5

AP: 1 Rd

-nothing exciting about 1 rd of AP except that I got 17! then 15! consecutive ugly, single-single-double to single-double to double unders.

WOD: 130 + 35 + 165

Did not do very well with strict press today. My shoulders and upper back are sore!

Press: 75#

Weighted pullup: 45

Total 120

3 slow rounds AP.

Double unders came in starts and fits. I think I might have gotten one string of 10. I did all pushups on blocks W/O knees. Was hard but I gott’er dun.

Strict press x1 = 135# (tied a PR)

Weighted pullup x1 = 50#

Strict total = 185#

3 rounds after party

Press 67#

Pull up 20#

total 87

Press: 150 Pullup: 113 = 263 total

Not PR’s but close enough to be happy!

175 strict press. Not a pr- yesterday crushed me.

70# pull up. Pr.

= 245.

77 Press. 35 Pullup.

115/75 pull up

Press 160 (failed at 170)

Pullup 70

Total 230

after party – 4 rounds – about 40 reps of ghd, the rest situps

Strict Press = 130# (PR)

Strict PU = +12.5#

Total = 142.5

After Party: 3 rounds with GHDs and Push Ups on blocks. I even got a run of 10 straight DUs — all others were 1:1 alternating. Still my nemesis… 🙁

95#

10

=105

after party… got maybe 3 du’s… didn’t clock my time but 5 rounds

205 (PR?), fail at 210

Strict Press: 125#

String Pullup: +35.5#

5 rds After Party (switched off doubles to singles halfway through)

Strict: 85

negative PU

3 round of AP, 27 DU in a row

Strict Press: 135 (failed at 145)

Strict PU: +15

3 round AP, 20 DU (all singles),

90 Press/31.5 Pull/121.5 Total

5 Rounds AP Put some DU’s together. 43 DU PR

Strict Press: 70lbs x 1

Worked on negatives

Afterparty: no clue how long it took me! Double unders are improving daily!