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“210508”

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235 5
  • For Total Reps
  • 3 sets of Shoulder Presses (⅔ body weight)
  • 3 sets of Strict Pull-Ups
  • 3 sets of Push Presses (⅔ body weight)
  • 3 sets of Strict Pull-Ups
  • 3 sets of Push Jerks (⅔ body weight)
  • 3 sets of Strict Pull-Ups
  • Rest 30 seconds between sets.

Complete as many repetitions as possible (“AMRAP“) of the prescribed movement for each set. Rest 30 seconds between sets.

Score is the total number of repetitions completed in 18 sets.

Scaling Options

Reduce the load on the Barbell movements and choose a Pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.

Intermediate
For Total Reps
3 sets of Shoulder Presses (½ body weight)
3 sets of Strict Pull-Ups
3 sets of Push Presses (½ body weight)
3 sets of Strict Pull-Ups
3 sets of Push Jerks (½ body weight)
3 sets of Strict Pull-Ups

Rest 30 seconds between sets.

Intermediate
For Total Reps
3 sets of Shoulder Presses (empty barbell)
3 sets of Assisted Pull-Ups
3 sets of Push Presses (empty barbell)
3 sets of Assisted Pull-Ups
3 sets of Push Jerks (empty barbell)
3 sets of Assisted Pull-Ups

Rest 30 seconds between sets.


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