December 26th, 2017

**Fun treat today: training/testing will be the same today as class, so feel free to hop into a class if you’d like (we are only holding 9am, 4:30pm, and 5:30pm). Of course, you can still train at your normal time, if that works better for you.

You can also post to SugarWOD, if you’ve created an account there.

A. Take 15-20 minutes to establish a 1-RM Strict Shoulder Press, and a 1-RM Weighted Strict Pull-up (overhand grip). Alternate between movements as you build over 5 or 6 sets of each.

Please note your Bodyweight along with your raw score for the Weighted Pull-up.

B. For max calories:
3 Minutes of Assault Bike

Rest 4 minutes until the running clock reaches 7:00, and then…

C. Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups



  1. A. 140 Press, 163+55=218 Weighted Pullup. (Puts me at 65% but I am really looking forward to getting strong again.)
    B. 36 Cals on my Indoor Trainer
    C. 6+5 (Tried to break it up intelligently to prevent muscle failure. Unsuccessful.)

    Liked by 1 person


  2. A. 115 shoulder press (tried 117 but no luck)
    30# weighted pull up, 152 bodyweight. No idea how to figure the percentages….

    B. 34 cals. Full disclosure I did tues and wed workout together and did the row first so i was probably not at my freshest for this this. Hard to use a lot of arm.

    C. 5 rds + 9 reps

    Liked by 1 person


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