Tuesday, 08 August 2018


Sprint Work:

Partner up

Assault Bike

15 seconds each*

30 seconds each

45 seconds each

60 seconds each

…rest 1:00 from partner 2 finishing, and then go back down


For total calories

*10 seconds to rotate each time



Shoulder Press


Find 2RM

*Between each set of SP, perform (6/4) strict PLU. Rx+ option, do them weighted.



Couch Stretch – 1:30/side

Overhead Distraction w/ External Bias – 1:30/side

Elevated Cat Stretch – 1:30



Post calories, max load, and experiences to comments


  1. RhondaMomma says

    Partner with Robert
    176 calories

    106% of 1 rep of 68#
    RX+ PLU
    2 strict-2 Kipping
    10# vest

  2. Kirby says

    Partnered with Court (who probably got 65-60% of the calories…) – 179 cals total

    2@74# (97% of 1RM) – could’ve gone more but ran out of sets!
    Rx – strict PLU were feeling great.

  3. CourtnieMcKone says

    What Becca said

    SWOD: 2 @ 90#. 95% or 1RM
    Did half strict plu w/1 purple band and half w/2 purple bands

    I got 2 strict plu after the wod. Finally! I’m super excited about it.

  4. Jaime says

    222 cals w Jimmy
    93# on SP

  5. Norka says

    208 cals w/ Luke (white bike)
    73# 2 rep (~92%)
    PL w/ green and purple band

  6. Daniel says

    Late to class no bike available: solo on the rower 93 cal
    155# sp

  7. sflynn says

    243 cal bike with Grant. Strong work partner!
    SWOD: 70# Rx, Did all 4 PLU unbroken each round. Felt good!
    I really like this WOD. Felt good to turn off the clock and focus on strict strength. Thx Coach!

  8. Muffin Man says

    Bike: 243 cals with Sarah
    SWOD: 170#

  9. CourtnieMcKone says

    Thanks ladies!!!

  10. White Ape says

    Partnered with Quadzilla
    222 caps

    185# x 2
    Alternatived between 6 weighted plu, and 6 strict C2B. All sets unbroken.

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