Fri, 06/29/2018

June 28, 2018



“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Rest 3 Minutes between


75% Bodyweight Bench
Kipping Pull Ups / Banded Pull Ups

50% Bench Press
Ring Rows




With three minutes of rest between each round, not looking to game this workout too much. What is more important that actual strategy during this workout is making sure that athletes have chosen a proper weight and pull-up modification to get the right stimulus. This three minute rest also allows for athletes to pair up on a bench so that they may spot each other. Everyone should have a spotter, but If someone doesn’t for some reason, making sure the bar doesn’t have any clips on will make for a safe bail of the weights.


OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Clean and Jerk Technique
5 Sets of the Complex:
Power Clean
Low-Hang Squat Clean
Front Squat
Push Jerk

Set 1 – 70%
Set 2 – 74%
Set 3 – 78%
Sets 4 and 5 – Build to a Heavy


2. Dumbbell Thruster
Build to a Heavy Set of 8 Reps




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