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WOD

“Strict Press Lynne” SP PULL (5 Rounds for reps)

“Strict Press Lynne”

5 Rounds:

Max Unbroken Strict Presses

Max Unbroken Strict Pull-ups

Rest 3 Minutes Between Sets

RX+ same as RX

RX -95/65#

50-59 -65/45#

60+ 45/35#

Basics-15/11#/PVC, Ring Rows
DESCRIPTION

Today’s workout is a spin on the benchmark workout “Lynne”

The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups

You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups

There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next

Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round

Record total reps [strict press + strict pull-ups] for each round

Your final score is the sum total of your 5 rounds

STRICT PRESS

The weight on the barbell should be something on the lighter side

When fresh, this should be a load that you could strict press for 20+ reps unbroken

The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep

STRICT PULL-UPS

If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written

If you’re not quite there, consider a light band, ring rows, or another variation listed in “modifications”

Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus

AFTER PARTY

Body Armor KBHC KBWL RD (3 Rounds for reps)

Body Armor

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

10 Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

Score is Ring Dips. RX’d is strict ring dips