Strict Press WODs 5 – Arm Killer
2 Rounds for Reps in 40 minutes
- Tabata Curls (2×5/2.5 lb)
- Tabata Strict Presses (2×5/2.5 lb)
- Tabata Bent Over Rows (2×5/2.5 lb)
- Tabata Side Lateral Raises (2×5/2.5 lb)
- Tabata Front Lateral Raises (2×5/2.5 lb)
During rest, hold the weight in a static position.
With 10 Tabata cycles, perform the prescribed movements in the order written. Tabata is 20-second work and 10-second rest. During the work, perform as many repetitions as possible of the movement, and during rest, hold the weight in a static position.
Score is the total number of repetitions completed before the 40-minute clock stops.
Strict Press WODs 6 – D-Day
Strict Press WODs For Time
- 1 mile Ruck (30/20 lb)
- 77 Ruck Squats (30/20 lb)
- 77 Ruck Push-Ups (30/20 lb)
- 77 Ruck Deadlifts (30/20 lb)
- 77 Ruck Shoulder Presses (30/20 lb)
- 1 mile Ruck (30/20 lb)
With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”).
Score is the time on the clock when the last 1-mile Ruck is completed.
Strict Press WODs 7 – Broomstick Mile
Strict Press WODs For Time
- 25 Back Squats
- 25 Front Squats
- 25 Overhead Squats
- 400 metre Run
- 25 Shoulder Presses
- 25 Push Presses
- 25 Push Jerks
- 400 metre Run
- 50 Hang Cleans
- 400 metre Run
- 50 Snatches
- 400 metre Run
Perform all movements except the run with a PVC pipe (or broomstick).
With a running clock perform the prescribed work in the order written, as fast as possible (“For Time”). Use a PVC pipe (or broomstick) throughout the workout, except for the run.
Score is the time on the clock when the last set of 400 metre Run is completed.
