WOD - Thursday 2021-02-04


Today’s WOD is an upper body strength test. The Strict Press is a great way to measure and build upper body vertical pushing strength. There is no help from the legs or hips and the focus is keeping a braced core throughout the movement. We are going to build too heavy sets of 5 reps. Remember NO DIP and small increases in weight jumps.


Mobility - 2 rounds

  • 10 External rotations with band - per arm

  • 10 Banded pull aparts

  • 10 Banded pass throughs

  • 10 Banded Overhead Presses - stand on band

Activation - Empty Barbell

  • 5 elbow pass throughs - per - back rack position

  • 5 back rack strict presses

  • 20 seconds overhead bar hold

  • 5 elbow pass throughs - per - front rack

  • 5 strict presses

  • 20 seconds overhead hold

Build to starting WOD weight


Strict Press



Shoulder/Pec stretch


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