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Press/RDL | WOD 10.25.18

A1: Press (3 x 8 @ 31X1 tempo)

Same weight across all work sets. Pick a weight light enough to add weight to next week.

A2: Romanian Deadlift (3 x 8 @3111 tempo)

Same weight across all work sets. Pick a weight light enough to add weight to next week.

Perform these two movements as a superset.
Warm up both barbells to work weight, and then perform a set of presses, followed by a set of Romanian deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. The last few reps of each set should be tough, but the goal is no misses, especially this early in the cycle.

Metcon (No Measure)

4-5 Rounds Not for Time or 20 Minutes:

8/arm Single-Arm Ring Row
8/arm Single-Arm Half-Kneeling Dumbbell Presses
20-30s L-Sit on rings or boxes

Use a controlled tempo on the eccentric of the presses and rows.

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 25, 2018

Male Clients

1

Brad
Puffenbarger

CrossFit: 6:45 PM

3 x 8 @ 120 lbs

2

Andrew
Cox

CrossFit: 6:45 PM

3 x 8 @ 115 lbs

2

Austin
Shepard

CrossFit: 8:00 AM

3 x 8 @ 115 lbs

2

Kyle
Redinger

CrossFit: 4:45 PM

3 x 8 @ 115 lbs

95, 105, 115

2

Yannick
Fayolle

CrossFit: 12:00 PM

3 x 8 @ 115 lbs

3

Jess
Achenbach

CrossFit: 12:00 PM

3 x 8 @ 105 lbs

4

Adam
Griggs

CrossFit: 6:00 AM

3 x 8 @ 95 lbs

4

Chris
Obenshain

CrossFit: 4:45 PM

3 x 8 @ 95 lbs

4

Kurt
Slangerup

CrossFit: 5:45 PM

3 x 8 @ 95 lbs

4

Kyle
O'Donnell

CrossFit: 6:00 AM

3 x 8 @ 95 lbs

4

Les
Bolden

CrossFit: 6:00 AM

3 x 8 @ 95 lbs

4

Private

CrossFit: 6:45 PM

3 x 8 @ 95 lbs

4

Tom
Ridley

CrossFit: 6:00 AM

3 x 8 @ 95 lbs

4

William
Tyler

CrossFit: 6:00 AM

3 x 8 @ 95 lbs

5

Andy
McGinty

CrossFit: 12:00 PM

3 x 8 @ 85 lbs

5

Nick
Lubbers

CrossFit: 6:00 AM

3 x 8 @ 85 lbs

6

Alexander
Ramey

CrossFit: 5:45 PM

3 x 8 @ 65 lbs

Female Clients

1

Sandy
Caruco

CrossFit: 6:00 AM

3 x 8 @ 85 lbs

2

Kami
Melfa

CrossFit: 12:00 PM

3 x 8 @ 65 lbs

2

Taylor
Craig

CrossFit: 6:00 AM

3 x 8 @ 65 lbs

3

Audrey
Castlen

CrossFit: 6:00 AM

3 x 8 @ 55 lbs

3

Genevieve
Walsh

CrossFit: 12:00 PM

3 x 8 @ 55 lbs

3

Hannah
Gleiter

CrossFit: 6:00 AM

3 x 8 @ 55 lbs

3

Hannah
Lewis

CrossFit: 6:00 AM

3 x 8 @ 55 lbs

3

Jamie
Myers

CrossFit: 12:00 PM

3 x 8 @ 55 lbs

3

Jessi
Lassiter

CrossFit: 12:00 PM

3 x 8 @ 55 lbs

3

Leslie
Hubbbard

CrossFit: 6:00 AM

3 x 8 @ 55 lbs

3

Morgan
Reitz

CrossFit: 4:45 PM

3 x 8 @ 55 lbs

4

Hannah
Helm

CrossFit: 4:45 PM

3 x 8 @ 45 lbs

4

Jing
Mu

CrossFit: 8:00 AM

3 x 8 @ 45 lbs

4

Kelsey
Cox

CrossFit: 6:45 PM

3 x 8 @ 45 lbs

5

Bonnie
Hanks

CrossFit: 8:00 AM

3 x 8 @ 30 lbs