Strength Set


WOD 10/9/12

15 minutes to establish a 3RM (touch and go) Power Clean. Don’t rest the bar on the ground or adjust grip once the set of 3 begins.


1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec. Sit on a box for these sets
1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec. (or chin over bar is using bands)
1c) 3X20 Barbell Stepups 20″ (front rack or back squat position, depending on flexibility)– heavy, rest 30 sec.
1d) 3X10 Good Mornings – moderate-heavy, rest 30 sec.



Notes: Stepups are 20 total alternating steps, 10 per leg. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. On the Good mornings the focus is on maintaining a straight back and keeping the barbell low across your shoulders. You will NOT hold at the bottom like we do with the good morning stretch but it is basically the same movement.

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Showing 6 comments
  • Jeremy Johnstone

    looks like an interesting wod today..not to sure about 30 ctb pullups though. lol. everything else looks fun.

  • Miranda

    I’ll be there today! Wonder if I still know anyone lol

  • nakia L

    Had fun working out with you Mirranda! Was good seeing you. 113# x 3… 20,25,30DB press…63# Good Mornings …R/G band strict pull ups… 33# 20″ step ups.

  • Clint

    185#x3 power clean 10# PR
    45# press
    Dead hang pull-ups
    95# step ups
    45# good mornings

  • Miranda

    120# touch and go
    Red, blue, red and blue + Nakia lol
    45# step ups
    20,25, 25 I think
    65# gm’s

  • Miranda

    Anyway, it was a 33# bar for step ups. My bad……

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