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WOD Monday 03-21-2022

Five 3-minute rounds of:

10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 105 lb, pull-up 25-20-15-10-5 lb
♂ push press 155 lb, pull-up 35-30-25-20-15 lb

Post reps completed each round to comments.


Scaling:
Reduce the weight on both exercises. Choose a weight you can use to complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.

Intermediate Option:
Five 3-minute rounds of:

10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 95 lb, pull-up 20-15-10-5-5 lb
♂ push press 135 lb, pull-up 30-25-20-15-10 lb

Beginner Option:
Three 3-minute rounds of:

10 push presses
Max-rep assisted pull-ups
Rest 2 minutes between rounds.

♀ barbell-75 lb.
♂ barbell-55 lb.

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2 thoughts on “WOD Monday 03-21-2022”

  1. Subbed 20 push press reps of alternating rounds of 45# dumbbells/75# sandbag
    8 @ 35# DB
    8 @ 35# DB
    9 @ 25# DB
    9 @ 20# Medball
    10 @ 15# DB

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