Lots on the bar and a mini benchmark!

Monday 1.6.15


First day of winter, warm yourselves up with today’s WOD…….

A1. 3×5 Deadifts @ 60% of your 1RM

A2. 3×10 Touch n’ Go Power Cleans @ 60% of your 1RM


B1. 3×5 Strict Press @ 60-70% of your 1RM

B2. 3×10 Push Press @60 % of your 1RM


C. 10 minute AMRAP of:

RX: Mini Mary

  • 5 HSPU’s
  • 10 Pistols (alternating)
  • 15 Pull Ups

* To go RX you must have pistols and at least 5 kipping pull ups in a row

FF: Mini Cindy

  • 5 Pull Ups / Ring Rows
  • 10 Push Ups
  • 15 Air Squats

Post weights and rounds to comments

Sharing is Caring ;)
  • Brendo says:

    A: Gettin’ mah’ flow on with 80kg and 50kg.
    B: 40kg for strict and 45kg for push press. This was hard work, brought out the pain face for this one.
    C: Smoked shoulders made HSPUs tough, but managed 3 rounds + 6 pistols Rx.

    • Brendo says:

      Yeah Brendo! Awesome work, handsome man! You’re like some kind of god or something.

  • tim says:

    1a) 85kg deadlift 3 x 5
    1b) 50kg powerclean 3 x 10 (struggled with grip)
    2a) 45kg strict press 3 x 5
    2b) 50kg push press 3 x 10
    Mini Cindy(?) FF
    5 Pullups/10 Pushups/ 15 AirSquats
    Rounds = TMTC*
    Worked with Luke, always a pleasure.
    *Too Many To Count

  • Ivan L says:

    A. 100kg DL, 55kg cleans.
    B. For some reason my left shoulder just felt tired this morning. Low weights and low reps. Might just have pretended to Craig that I was finished after 2 rounds. Shhhh. And I dropped the weights in the 2nd round.
    C. 4 rds + 3HSPU. Kips were OK despite tired shoulder. And nicely surprised to be able to do (most of) pistols OK. Must have had a big weekend though – felt nauseous for a bit in the 3rd round.

  • Kathleen says:

    A1: 60kg
    A2: 40kg for first set, 35kg for next two
    B1: 20kg
    B2: 20kg
    C: 2 rounds + 6 pullups rx.
    Still refining my 70% effort business.

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