Wednesday 9/7/16

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Karen K. demonstrating great scaling to achieve full ROM on the push-up!

WOD to Win: Stand Up 2 Cancer Registration — remember that if you want to pre-order an event shirt you must register by this Saturday Sept. 10

We are still looking for donations for our raffle! Have goods or services you can donate, or know a local business that might? Check out our Sept. newsletter to learn how you can help!



Shoulder Press (5-5-10-10-10)

5 reps @ 50% / 5 reps @ 57% / 3 x 10 reps @ 62% (record this #)

Alternative: 5×5 @ moderate weight – ADD 5 lbs from last week

Week 2 of new strict press cycle. All percentages each week will be based on your actual or best estimated 1 Rep Max. USE THIS NUMBER EACH WEEK. If you don’t have an actual 1 Rep Max OR enough data in Wodify for you/your Coach to make a good estimate, follow the guidelines for the alternative set.

OPTIONAL SUPERSET (5 total sets): Single-Arm KB Row, 6-8 reps/arm


EMOM 12 minutes (3 rounds of 4 stations):

#1: Battle Ropes (moving for whole minute)
#2: Max Push-Ups
#3: Max V-Ups
#4: Sled Push (moving for whole minute)

Go immediately into next movement, no rest between each. Start at any station and rotate through in order.


4 Rounds:
20 seconds Extended Crab Hold
20 seconds Downward Dog
20 seconds Upward Dog

Categories: WOD

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