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WORKOUT OF THE DAY

101215 Wednesday: "Strict Total"

By jerry23 comments

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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23 Comments to "101215 Wednesday: "Strict Total""

  • Sean Connelly says:

    December 15, 2010 at 7:10 am - Reply

    WOD: 170 + 70 = 240

  • Kevin Hare says:

    December 15, 2010 at 8:15 am - Reply

    Press: 165# (pr)
    Pull up: 105#

    Total: 270#

  • Gar Whaley says:

    December 15, 2010 at 8:34 am - Reply

    Press: 140 (PR)
    Pull: 85

    AP x 5 (situps)

  • Stuart says:

    December 15, 2010 at 9:03 am - Reply

    Strict Press x 1: 145 lbs
    Strict Pullup x 1: 75 lbs

    After party 12:26

  • Harold Doran says:

    December 15, 2010 at 9:18 am - Reply

    Strict Press = 155
    Strict PU = 88

    AP: 3 rounds with GHD and rings

  • Mike Hart says:

    December 15, 2010 at 10:01 am - Reply

    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.

  • Fred says:

    December 15, 2010 at 10:31 am - Reply

    WOD: 130 + 35 + 165

  • Laura Rodman Novotny says:

    December 15, 2010 at 11:08 am - Reply

    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.

  • Hazen Marshall says:

    December 15, 2010 at 12:08 pm - Reply

    Strict press x1 = 135# (tied a PR)
    Weighted pullup x1 = 50#
    Strict total = 185#
    3 rounds after party

  • JoEllen Windsor says:

    December 15, 2010 at 1:23 pm - Reply

    Press 67#
    Pull up 20#
    total 87

  • jerry says:

    December 15, 2010 at 1:29 pm - Reply

    Press: 150 Pullup: 113 = 263 total
    Not PR’s but close enough to be happy!

  • Mark Davis says:

    December 15, 2010 at 2:23 pm - Reply

    175 strict press. Not a pr- yesterday crushed me.
    70# pull up. Pr.
    = 245.

  • Laurie Wasko says:

    December 15, 2010 at 2:37 pm - Reply

    77 Press. 35 Pullup.

  • Chad Norman says:

    December 15, 2010 at 3:17 pm - Reply

    115/75 pull up

  • Joe Hart says:

    December 15, 2010 at 4:54 pm - Reply

    Press 160 (failed at 170)
    Pullup 70

    Total 230

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

  • Jason Windsor says:

    December 15, 2010 at 5:18 pm - Reply

    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… :-(

  • mhixson says:

    December 15, 2010 at 7:15 pm - Reply

    95#
    10

    =105

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

  • John Scott says:

    December 15, 2010 at 7:45 pm - Reply

    205 (PR?), fail at 210

  • Steve Reiss says:

    December 15, 2010 at 11:20 pm - Reply

    Strict Press: 125#
    String Pullup: +35.5#
    5 rds After Party (switched off doubles to singles halfway through)

  • Anne Marie Foley says:

    December 15, 2010 at 11:25 pm - Reply

    Strict: 85
    negative PU
    3 round of AP, 27 DU in a row

  • Eric Mckenna says:

    December 16, 2010 at 8:29 am - Reply

    Strict Press: 135 (failed at 145)
    Strict PU: +15

    3 round AP, 20 DU (all singles),

  • Melissa Lopes says:

    December 16, 2010 at 11:47 am - Reply

    90 Press/31.5 Pull/121.5 Total
    5 Rounds AP Put some DU’s together. 43 DU PR

  • Dayna Lewnes Blumel says:

    December 16, 2010 at 11:54 am - Reply

    Strict Press: 70lbs x 1
    Worked on negatives
    Afterparty: no clue how long it took me! Double unders are improving daily!

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