WOD July 4th: Sticking it to the British

04 Jul

As I mentioned during class, I appreciate feedback to make sure workouts are scaled appropriately and my class format works. My email address is at the bottom of the page so feel free to drop me a line.

Today was my first WOD back from my globetrotting. We started off with some shoulder and basic movement prep before hopping straight into the strength portion of the day.

Strict Press:

3-3-3-3-3

Either try for a 3RM or do each set at around 75-80% of your 1RM

( I couldn’t strict press correctly for years because of my arm, so now that it’s fixed, you can expect to see plenty of overhead work in my classes.)

Once we got the presses done, it was over to the WOD prep and the WOD.

WOD prep:

4-3-2 EMOM (every minute on the minute)

Deadlift (light)

box jumps

pull ups

WOD:

10-9-8-7-6-5-4-3-2-1 (10!)

Deadlifts @ 75-80% of 1RM

Box jumps

Strict pull ups

20 minute cap.

Deadlifts and box jumps are always fun. Heavy deadlifts will gas you out faster then you thought and box jumps don’t really let you breath. The strict pull ups are usually where you can “rest” during this workout, especially if your grip is fried from the deadlifts.

Tons of fun.

This wasn’t the easiest workout to come back to, and I was impressed with how well everyone tackled it. Very well done and I will see you all Friday.

Arbitrary Awards:

“Hardest Worker” To Stephen. For carrying his box jumping box over to the pull up bars to use it as a pull up box. Way to make your life harder then it needs to be.

“Most Stoic” To everyone who came to Tuesday’s class and was faced with Deadlifts and pull ups again. No complaints, very little scaling and excellent form throughout. Color me impressed.

“Gluttons for punishment”To the 5:30 class. Not only did this class spit out the fastest time (13:08) it also had the heaviest deadlift of the day (100KG). I don’t know what they feed these people, but I want some.

2 thoughts on “WOD July 4th: Sticking it to the British

  1. great workout phil! yes to more overhead presssing stuff… i need to get past my 50kgs strict press 1RM

  2. Lovely to have you back, Phil- it’s like you’ve never been away. I saw your shoulder fixing film – I want to see for myself though 🙂

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