Strong Press, Stronger Pull


Butterfly Chesties
We have Chest To Bar Pull-Ups in our WOD today! If you have been trying to transition to butterfly chest to bar, then go into the WOD today with a goal of working them in. Try small sets of butterfly instead of kipping in the earlier rounds where you’re fresh. Counting your attempts while you’re learning is an option as well.
Your time may be slower today but when you’re learning and implementing a new skill it’s common to feel like you’re taking a step back. With enough practice you will get comfortable working in butterfly chest to bar and you’ll be faster than before and with less effort! It can be worth it to take a slower time in the WOD for now. For some tips on butterfly chest to bar check out our video below!

Warm Up
Death by Bar Facing Burpee on the :20

*Set the clock to turn over every 20 seconds. In the first 20 second window, perform 1 bar facing burpee. In the 2nd window, perform 2. Continue until you cannot perform the prescribed number of burpees in the window.

E2MOM for 14 Minutes
1 Strict Press
3 Push-presses
5 Push-Jerks

Deadlift (225,155)
Bar Facing Burpees
Chest to Bar Pull-ups

Level 2- (185,125)
Level 1- (135,95); 8,7,6..1

Extra Work
400M Air Runner
21 GHD Sit Ups
400M Air Runner
15 GHD Sit Ups
400M Air Runner
9 GHD Sit Ups
400M Air Runner

ADV-Med Ball GHD
*Scale with half way down


  • Mullins

    02/07/2019 @ 3:18 pm

    Coolidge nice job hitting the over! Will collect from my bookie Mooch today

  • Jason Barrow

    02/07/2019 @ 2:35 pm

    Hah! Pretty good Coolidge. My hands actually do feel like I need to shave inches of callus off, but because that was my first pullup wod since September, I’ve done deadlifts wods believe it or not.

    How come more than half the class was comprised of new faces but it’s only the same 10 dummies that have been commenting in here. Can we get some new blood? Maybe people are intimidated by Trev throwing heavy sandbags over his shoulder?

  • Coolidge

    02/07/2019 @ 3:10 am

    Strength: 165
    Wod: 14:24

    Barrow your hands must be barking after touching a barbell for the first time in months

  • Ryan Gould

    02/07/2019 @ 2:57 am

    EMOM: 3/7 rounds…up to 95

    WOD: 13:18 (ring rows)

  • Trevor

    02/07/2019 @ 1:57 am

    Emom: 95 across
    WOD: 11:50 Rx

  • Jason Barrow

    02/07/2019 @ 1:55 am

    WOD: 12:50 Rx

    Was this the moment Coolidge has been waiting for? When 225# deadlifts are too heavy for me? Might have been it!

    Mooch PR’d keeping class on time tonight, he was surgical in moving things along. I appreciate that.

  • Chad Kucera

    02/06/2019 @ 8:23 pm

    Strength: 135, 140×2, 145, 150, 155, 165
    WOD: 15:37 Rx (cardio is poop)

  • Sean Flannery

    02/06/2019 @ 9:11 am

    Strength: 115-155#
    WOD: 11:50 Rx

Comments are closed.