It’s Nice…So Run! – CFS

Marcus

Strength
10-8-6-4-2
Strict press
Strict Pull-up

*Starting weight for strict press should allow you to do 1 to 2 sets to get 10 reps.  Same for assistance on strict pull ups.  Add weight to strict pull ups to make them challenging where necessary.

WOD
600m Run
21 Deadlifts (225,155)
21 Bar Facing Burpees
600m Run
15 Deadlifts
15 Bar Facing Burpees
600m Run
9 Deadlifts
9 Bar Facing Burpees

Level 3- (185,125)
Level 2 – (135/95)
Level 1- (65,35)

15 Comments

  • Joel Carpenter

    01/26/2017 @ 3:10 am

    Strict Press: 75-105
    Pull-ups: done, no weight added
    WOD: 19:44 RX

  • Ryan Gould

    01/26/2017 @ 2:55 am

    SP: up to 115
    WOD: 18:48 Rx

  • biscoe

    01/26/2017 @ 2:24 am

    strict press: up to 185#
    pull ups: up to 55#
    wod: 16:53 rx

  • Jason Barrow

    01/26/2017 @ 1:55 am

    Press: 95-115#
    WOD: 18:05 Rx

  • Brian Campbell

    01/25/2017 @ 10:10 pm

    1.) Press: 165×2
    Pull Ups: 53×4 (tried 106×2 but failed)
    2.) 12:29 Rx

  • Petra

    01/25/2017 @ 8:31 pm

    Press up to 85#
    Pull-ups unassisted

    WOD: 14:59 L3 – in the RAIN!

  • Mike Quigley

    01/25/2017 @ 7:01 pm

    Strict Press up to 140×2, strict pull ups unweighted
    WOD: 15:29RX

  • SEAN FLANNERY

    01/25/2017 @ 6:03 pm

    SP: up to190
    PU: up to 55
    WOD: 14:32 Rx

  • Kippy

    01/25/2017 @ 2:57 pm

    Strict Press: up to 90
    Strict Pull-Ups: unassisted, 12.5# dumbbell on last set
    WOD: 14:23 Rx

  • Crowley

    01/25/2017 @ 2:53 pm

    strict press: up to 175
    pull ups: up to 45
    wod: 15:31 rx

  • Ben Brauer

    01/25/2017 @ 2:43 pm

    Strict press: up to 165
    Pull ups with weight vest
    WOD: 14:14 Rx

  • Brian Maser

    01/25/2017 @ 2:16 pm

    Strength: up to 130/53
    WOD: 14:14 – It was raining at 5:30 so Mooch and Tina said .8 on the AB was equivalent to the 600m run. Goose laughed in my face when I told him this after the workout so he put me down for an L1.5. 🙂

  • Brian Frawley

    01/25/2017 @ 2:06 pm

    Strength: Hatch Squat
    WOD: 15:15 Rx

  • Brendan Caslin

    01/25/2017 @ 1:58 pm

    Strength: up to 135/35
    WOD: 12:51, rowed 750 first round, ran the last two

  • Shea

    01/25/2017 @ 1:56 pm

    Strict press: up to 175
    Pull-ups: up to 55
    WOD: 12:16 rx

Comments are closed.

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